Health benefits of cereal – How good are cereals for our health?

Cereals, their nutrients and health benefits – healthy eating habits

1. Wheat. A spoon contains approximately 7% of daily needed amount of magnesium, which prevent the muscle spasm. It is also a good resource of B vitamin. Wheat germ along with whole wheat is a rich source of nutrients that makes it important for a healthy diet. Wheat germ contains vitamins and minerals but it is especially rich in Vitamin E. It has been found that oil derived from wheat germ improves strength and increases longevity. Women who eat whole grains weigh less; whole grains reduce risk of metabolic syndrome and substantially lower type 2 diabetes risk; whole wheat’s betaine lessens chronic inflammation, help prevent gallstones. Wheat bran is a popular bulk laxative; whole wheat promotes women’s health and gastrointestinal health; fiber from whole grains and fruit is protective against breast cancer; a whole grains breakfast prevent heart failure and the list may continue.

One spoon of wheat contains 27 calories, 1 gram of carbohydrates and fats. It may be added to yogurt and fruits.

Advice: * Use whole wheat bread when you make sandwiches.

* Use sprouted wheat berries in vegetable and grain salads.

Wheat germ: This super grain has been used for centuries to relieve constipation. Studies show wheatgerm supports the heart and may reduce the risk of heart disease. It strengthens the immune system and may help maintain cognitive function as we age. Wheatgerm is rich in antioxidants and folate. It also contains vitamins B1, B6, and E and is a good source of potassium and zinc. It is recommended to consume two tablespoons of fresh wheatgerm on a daily basis. Sprinkle wheatgerm on cereal, oatmeal, fruit salad or yogurt.

Advice: Look for wheat germ that is packaged in sealed containers (especially those that are vacuum packaged) as they will be more protected from potential oxidation and rancidity.

2. Lentil. Isoflavones which can combat the lung cancer and cellulose for a healthier heart, as well as 9 grams of proteins for a half portion, are the most useful properties of lentil. The Isoflavones are preserved after the processing and we can use lentil in every state.  Lentils are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. Lentils also provide good to excellent amounts of six important minerals, two B vitamins, and protein – all with virtually no fat. They’re beneficial for people who have or are in danger of developing diabetes. They also provide anti-aging benefits, are heart-healthy, and can be cooked in a lot of different ways. Lentils are an excellent source of molybdenum and folate. They are a very good source of dietary fiber and manganese and a good source of iron, protein, phosphorus, copper, thiamine and potassium.

Advice: Combine cooked lentils, and chopped sweet peppers to make a delicious cold salad. Season with your favorite herbs and spices.

3. Barley and rye: Adding some whole grain barley to the pot will improve your health along with the flavour of whatever soup or stew you’re cooking. In addition to its robust flavour, barley’s claim to nutritional fame is based on its being a very good source of fiber and selenium, and a good source of phosphorus, copper and manganese.

These grains are high fiber whole grains and contain five times more fiber than any other whole grain. Studies show barley can slow the progression of atherosclerosis and may lower the risk of type 2 diabetes. It is believed these grains reduce estrogens’ levels, help prevent the risk of heart disease, and stabilize blood sugar levels. Barley has significant cardiovascular benefits for postmenopausal women, prevent heart failure with a whole grains breakfast. Barley and other whole grains substantially lower risk of type 2 diabetes, can help prevent gallstones, develops and repairs body tissues.
Barley and rye are both good sources of potassium and fiber. They contain small amounts of iron, Pantothenate, vitamins B1 and B6, and zinc. One cup of cooked grains contains 270 calories. These grains are a good choice for dinner, as they are high in tryptophan and can aide in restful sleep.

Rye’s fiber promotes weight loss and helps prevent gallstones. Has almost the same health benefit.

Advice: * Store barley in a tightly covered glass container in a cool, dry place. Barley can also be stored in the refrigerator during periods of warmer weather.

* When shopping for rye bread, make sure to read the labels since sometimes what is labelled “rye bread” is often wheat bread coloured with caramel colouring.

4. Oats: Starting your day off with a bowl of steaming oats can provide you with energy and mind clarity. Studies have shown eating oats on a daily basis can help to lower blood cholesterol. Oats also have the ability to stabilize blood sugar levels and maintain good digestive tract’s function. Unique oat antioxidants reduce risk of cardiovascular disease, enhance immune response to infection, stabilize blood sugar; oats and other whole grains substantially lower type 2 diabetes risk, are protective against breast cancer. Soluble fiber may reduce LDL cholesterol without lowering HDL cholesterol. Oats are a good source of fiber, magnesium, zinc, and vitamin E. One cup contains less than 150 calories, making it an excellent choice for those who are watching their waistline.

Advice: Store oatmeal in an airtight container in a cool, dry and dark place where they will keep for approximately two months.

5. Quinoa: Pronounced keen-wa, and known as the “Mother of all Grains”, this grain contains more protein than any other. Quinoa is an excellent source of manganese, magnesium, iron, and copper. It is a light grain that can be substituted for rice or pasta and makes a nice addition to soups and stews. Eating a serving of whole grains, such as quinoa, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease.  Quinoa has almost the same health benefits as other cereals but health-promoting activity is equal to or even higher than that of vegetables and fruits. Riboflavin and magnesium are the natural aids in Quinoa for bad headaches. They are known to help relax the blood vessels, which reduces constriction and so eases tension.

Advice: Store quinoa in an airtight container. It will keep for a longer period of time, approximately three to six months, if stored in the refrigerator.

6. Brown Rice: In some parts of the world, the word “to eat” literally means “to eat rice.”

Rice is a good source of both magnesium and potassium. Just one cup of brown rice will provide you with 88.0% of the daily value for manganese. It also contains fiber, iron, niacin, vitamins B1 and B2, selenium (a trace mineral that has been shown to substantially reduce the risk of colon cancer) and zinc. Phytonutrients with health-promoting activity are equal to or even higher than that of vegetables and fruits rice provides a quick energy boost and is easily digested. Rice helps to maintain bowel health and stabilizes blood sugar levels. It also helps fight against breast cancer and helps prevent gallstones. There are many varieties of rice including white, brown, basmati, jasmine and saffron.

Advice: To cook basmati rice, which has a lighter, fluffier texture, soak it in a bowl of cool water before cooking, stirring frequently and replacing the water four or five times until the water no longer has a milky appearance.

Organic cereals

Healthy cereal brands