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Amazing Discovery! 6 Health Benefits of Grains for Effortless Daily Vitality
Article Introduction
Eating grains may not necessarily make you fat, but can help you lose weight
Some people fail to lose weight by dieting, while others succeed by eating a grain-based diet .
What’s the secret of the grain-free diet?
Do you think that grains are just ordinary staple foods and nothing special?
In fact, grains are rich in various nutrients and are very helpful to health .
Today, I have some great news for you – these 6 6 Health Benefits of Grains have amazing hidden that can help you stay energetic every day!
Are you eager to know? Then follow me to explore!
Health Benefits of Grains : Reduced Risk of Cardiovascular Disease (CVD)
Epidemiological studies provide strong evidence that whole grain consumption is closely associated with reduced total mortality and cardiovascular disease mortality【1】.
The soluble fiber contained in barley and oats, called β-glucan, is like our body’s little guard and has a significant effect on lowering blood lipids【2】.
It can lower total cholesterol and low-density lipoprotein cholesterol (LDL-C) and protect our cardiovascular health.
Imagine eating some whole grains every day, which is like adding a layer of insurance to your cardiovascular system. Isn’t that great?
The health benefits of grains are not only that they provide energy and nutrition.
whole grains benefits: Providing Energy and Nutrition
Grains are the main source of carbohydrates, just like gasoline in a car, providing our bodies with a steady supply of energy to support our daily activities and physiological functions.
Moreover, grains are rich in various vitamins, such as B vitamins【3】, which are like “little helpers” of the body and participate in various metabolic processes;
Minerals, like iron, zinc, magnesium, etc., are essential for our bodies to develop and function properly.
In addition, the antioxidants in grains can also help us resist the damage of free radicals and maintain good health【4】.
So, don’t underestimate this tiny grain, it’s a treasure trove of nutrition!
The health benefits of grains are not only that it also Immunity Boosting.
benefits of whole grains : Immunity Boosting
Our gastrointestinal tract is like a castle, and the fiber in grains is the castle’s solid walls.
It helps build the gastrointestinal barrier, increases mucus secretion, improves immune cell activity and immunoglobulin A (IgA) levels, making our immune system stronger【5】.
Fiber-rich plant foods, including whole grains, can expand the beneficial bacteria in your gut【6】.
These beneficial bacteria are like loyal guards in a castle. They are an important part of our immune system and help us resist the invasion of harmful microorganisms.
With them, our bodies can better resist diseases!
The health benefits of grains are not only that it also good for Improves Digestion.
health benefits of grains : Improves Digestion
Constipation is a problem for many people, and dietary fiber in grains is the “secret weapon” to solve this problem.
It can promote intestinal peristalsis, just like giving the intestines a massage, allowing food to pass smoothly in the intestines【7】.
Moreover, fiber can absorb water, increase the bulk of stool, and make it easier to pass, thus greatly reducing the risk of constipation【8】. You don’t have to worry about constipation anymore, eat more grains to help your intestines flow!
The benefits of grains are not only that it also Play an important role on Cancer Prevention.
health benefits of whole grains : Cancer Prevention
The fiber in cereals also has a magical effect in preventing cancer! It can shorten the transit time of the gastrointestinal tract, increase the volume of stool, and promote the fermentation of volatile fatty acids【9】.
Increasing dietary fiber intake from 17 to 45 g/day increased fecal weight from 79 +/- 6.6 g/day to 228 +/- 29.9 g/day and shortened mean transit time.
This can reduce the time that harmful substances stay in the intestines and reduce the risk of colorectal cancer.
Fiber promotes regular bowel movements and removes harmful compounds from the digestive tract. Stay hydrated to lower colorectal cancer risk【10】.
For our health, please Study this article carefully to let you know the health benefits of grains !
Next, let us know the other benefits of grains
health benefits of grains : Improved Skin Health
Who doesn’t want smooth, radiant skin?
Cereals can help us realize this wish!
Grains are rich in fiber, which can promote intestinal peristalsis, which can speed up the excretion of waste and toxins in the body【11】.
With fewer toxins in the body, your skin tone will naturally improve.
For example, oats and red beans can promote intestinal peristalsis and help remove toxins from the body【12】. If you pair them with foods rich in vitamin C and antioxidants such as lemon and spinach, the detoxification effect will be better and your skin will be brighter.
What’s more, the vitamins and minerals in grains are also essential for skin health【13】.
Germ (wheat and brown rice) is high in vitamin E. Cereals are a good source of vitamins A, B, and E, but less so of other vitamins【14】.Vitamin E has antioxidant function, which can improve skin and delay aging【15】;
Vitamin B 2 (Riboflavin) occurs in rye grain germ and its aleuron layer【16】，B2 helps the regeneration of collagen and boosts cell turnover for healthy，vitamin B2 can prevent acne【17】; fatty oil, volatile oil, linoleic acid and other ingredients can moisturize the skin and make it smooth and delicate【18】.
Foods like black beans and black sesame are rich in vitamin E, which can inhibit skin aging and keep skin moisturized and elastic.
The glutathione in corn and the anthocyanins in black beans both have the effect of delaying aging, can eliminate free radicals in the body, reduce skin wrinkles, and keep you young and healthy.
Summary for health benefits of grains
Friends, now that we have learned so many health benefits of 6 kinds of grains, do you have a new understanding of grains?
From reducing the risk of cardiovascular disease, to providing energy and nutrition, to enhancing immunity, promoting digestion, preventing cancer and improving skin health, grains are simply “all-round helpers” for our health.
join health benefits of grains
What are you waiting for? Share your thoughts and experiences on cereals in the comments section!
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Enter our mall, choose the cereal products that suit you, and let health start from every meal.
Let’s start a vibrant life with grains!
Related references：
【1】Ma X, Tang WG, Yang Y, Zhang QL, Zheng JL, Xiang YB. Association between whole grain intake and all-cause mortality: a meta-analysis of cohort studies. Oncotarget. 2016 Sep 20;7(38):61996-62005. doi: 10.18632/oncotarget.11491. PMID: 27566558; PMCID: PMC5308706.
【2】Keenan JM, Goulson M, Shamliyan T, Knutson N, Kolberg L, Curry L. The effects of concentrated barley beta-glucan on blood lipids in a population of hypercholesterolaemic men and women. Br J Nutr. 2007 Jun;97(6):1162-8. doi: 10.1017/S0007114507682968. Epub 2007 Apr 20. Erratum in: Br J Nutr. 2007 Aug;98(2):445. PMID: 17445284.
【3】A. Lebiedzińska, P. Szefer,Vitamins B in grain and cereal–grain food, soy-products and seeds,Food Chemistry,Volume 95, Issue 1,2006,Pages 116-122,ISSN 0308-8146,
【4】Kabo Masisi, Trust Beta, Mohammed H. Moghadasian,Antioxidant properties of diverse cereal grains: A review on in vitro and in vivo studies,Food Chemistry,Volume 196,2016,Pages 90-97,ISSN 0308-8146,
【5】《Immunoglobulin A (IgA)》
【6】Fu J, Zheng Y, Gao Y, Xu W. Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms. 2022 Dec 18;10(12):2507. doi: 10.3390/microorganisms10122507. PMID: 36557760; PMCID: PMC9787832.
【7】《How to Treat Slow Gut Motility – Foods, Exercises, and Medications》
【8】Akbar A, Shreenath AP. High Fiber Diet. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK559033/
【9】Cummings JH, Hill MJ, Jenkins DJ, Pearson JR, Wiggins HS. Changes in fecal composition and colonic function due to cereal fiber. Am J Clin Nutr. 1976 Dec;29(12):1468-73. doi: 10.1093/ajcn/29.12.1468. PMID: 998555.
【10】《Healthy habits to prevent colorectal cancer》
【11】International Food Research Journal 18: 21-30 (2011)，《Cereals: from staple food to nutraceuticals》
【12】《10 Steps to supercharge your gut health》
【13】《Nutrition for Healthy Skin》
【14】Garg M, Sharma A, Vats S, Tiwari V, Kumari A, Mishra V, Krishania M. Vitamins in Cereals: A Critical Review of Content, Health Effects, Processing Losses, Bioaccessibility, Fortification, and Biofortification Strategies for Their Improvement. Front Nutr. 2021 Jun 16;8:586815. doi: 10.3389/fnut.2021.586815. PMID: 34222296; PMCID: PMC8241910.
【15】Keen MA, Hassan I. Vitamin E in dermatology. Indian Dermatol Online J. 2016 Jul-Aug;7(4):311-5. doi: 10.4103/2229-5178.185494. PMID: 27559512; PMCID: PMC4976416.
【16】《Vitamin B2 (Riboflavin) content in cereal products》
【17】《Vitamin B Complex Benefits for Skin》
【18】Purnamawati S, Indrastuti N, Danarti R, Saefudin T. The Role of Moisturizers in Addressing Various Kinds of Dermatitis: A Review. Clin Med Res. 2017 Dec;15(3-4):75-87. doi: 10.3121/cmr.2017.1363. Epub 2017 Dec 11. PMID: 29229630; PMCID: PMC5849435.