Individuals who eat more whole grains as opposed to refined grains tend to have lower body weights and a lower risk for developing heart disease and Type 2 diabetes, according to the Linus Pauling Institute Micronutrient Information Center. Magnesium and selenium are among the many essential nutrients that may contribute to the benefits of whole grains. Eat a variety of whole-grain products in moderation as part of a balanced diet to meet your nutrient needs.
Background
Whole grains contain the bran, germ and endosperm components of the entire grain kernel, while refined grains consist of only the endosperm component. Magnesium is in the bran and germ, and selenium is in the germ. You need magnesium for proper heart and muscle function, strong bones and energy production; and selenium is part of many antioxidant reactions in the body, according to the Linus Pauling Institute.
Recommendations
For magnesium, the recommended dietary allowance, or RDA, is 320 milligrams for women and 420 milligrams for men. For selenium, the RDA for healthy adults is 55 micrograms. Individuals on a 2,000-calorie diet should eat at least six 1-ounce servings of grains per day, with at least half of the grains from whole-grain sources, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Other sources of magnesium are beans, nuts and bananas. Meat, seafood and poultry are good sources of selenium.
Breads
A slice of whole-wheat bread has 23 milligrams of magnesium and 11 micrograms of selenium. An ounce of whole-grain multi-grain bread has 22 milligrams of magnesium and 9 micrograms of selenium; and a whole-wheat English muffin has 47 milligrams of magnesium and 27 micrograms of selenium. The selenium content of plant-based products such as vegetables, fruits and grains depends on the concentration of selenium in the soil they grew in. This means the amount of selenium in a particular product can vary depending on where it comes from.
Other Grains
Cooked whole-grain pasta has 42 milligrams of magnesium and 36 micrograms of selenium per cup, and a cup of cooked brown rice has 84 milligrams of magnesium and 19 micrograms of selenium. Fortified whole-grain breakfast cereals, such as shredded wheat, oat bran or wheat bran, can be good sources of magnesium, according to the Linus Pauling Institute. Oatmeal is another good choice, with 63 milligrams of magnesium and 13 micrograms of selenium per cup.
References
- Linus Pauling Institute Micronutrient Information Center; Whole Grains; Jane Higdon; December 2005
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans 2010; January 2010
- Linus Pauling Institute Micronutrient Information Center; Magnesium; Jane Higdon; April 2003
- Linus Pauling Institute Micronutrient Information Center; Selenium; Jane HIgdon; October 2003
- U.S. Department of Agriculture: Cereal Grains and Pasta
- U.S. Department of Agriculture: Baked Products
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