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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 .
It contains a lot of dietary fiber, which can promote intestinal peristalsis and help us excrete toxins and waste from the body;
benefits of grains also contains a variety of vitamins and minerals, such as B vitamins, iron, zinc, etc. These nutrients play a vital role in maintaining the body’s normal physiological functions and enhancing immunity.
Therefore, benefits of grains are very helpful to our 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】.
This means that properly increasing the intake of whole grains in our daily diet may be like adding a solid line of defense to our life and health, which can provide us with more protection when facing various health threats, and is more likely to extend our lifespan and improve the quality of life.
Take barley and oats, two common grains, for example. They are like health treasures given to us by nature.
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】.
Dyslipidemia is one of the important risk factors for cardiovascular disease, and excessive total cholesterol and low-density lipoprotein cholesterol (LDL-C) are like “time bombs” lurking in our bodies, which may cause serious damage to our cardiovascular system at any time.
health benefits of grains 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?
In fact, the benefits of grains to health are far more than that. It is not limited to providing us with daily energy and basic nutrition.
Grains are like a treasure trove of health that contains endless mysteries, waiting for us to dig deeper and explore. It may also play an important role in regulating blood sugar, enhancing immunity, promoting intestinal health and many other aspects.
whole grains benefits: Providing Energy and Nutrition
From the perspective of scientific nutrition, benefits of grains are the main source of carbohydrates.
Carbohydrates are as important to our bodies as gasoline is to cars. They are an indispensable “energy fuel” to maintain the normal operation of the body.
The benefit of grains is that when we consume grains, the carbohydrates in them will undergo a series of complex digestion and metabolism processes in the human body and gradually break down into glucose.
Glucose is like a tiny but energetic “energy elf”. It is transported to every corner of the body with blood circulation, providing stable and continuous energy support for our daily activities, such as walking, running, working, studying, and various physiological functions, such as heart beating, breathing, cell metabolism, etc.
Imagine that if there were no grains to provide us with sufficient carbohydrates, our body would be like a car without gasoline, becoming underpowered, slow in action, and even unable to start normally.
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;The benefit of grains is that minerals like iron, zinc, magnesium etc. present in grains are essential for the development and proper functioning of our body.
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 they can enhance immunity. The various nutrients in grains, such as vitamins, minerals, dietary fiber, etc., can work synergistically to regulate the function of the immune system, enhance the activity of immune cells, and improve the body’s resistance.
benefits of whole grains : Immunity Boosting
Our gastrointestinal tract is like a castle, and the fiber in grains is the castle’s solid walls.
Inside our body, the gastrointestinal tract is like a mysterious and vital castle, which undertakes many key missions such as digesting food, absorbing nutrients, and resisting the invasion of external pathogens. The structure of this castle is complex and exquisite, and its various parts work together to maintain the normal functioning of the body.
benefits of whole grains helps build the gastrointestinal barrier, increases mucus secretion, improves immune cell activity and immunoglobulin A (IgA) levels, making our immune system stronger【5】.
The benefit of grains is that the fiber in them isolates the gastrointestinal mucosa from harmful substances in the outside world, effectively preventing the invasion of bacteria, toxins, etc. on the gastrointestinal tract. At the same time, fiber can also stimulate the gastrointestinal mucosa and increase mucus secretion, which is another benefit of grains.
These mucus are like lubricating oil applied on the walls of the castle, which not only allows food to pass more smoothly in the gastrointestinal tract, but also reduces the damage to the gastrointestinal tract caused by friction.
Fiber-rich plant foods, including whole grains, can expand the beneficial bacteria in your gut【6】.
Beneficial bacteria can inhibit the growth and reproduction of harmful microorganisms, thereby maintaining the balance and stability of the intestinal microbial environment. On the other hand, beneficial bacteria can also produce some antibacterial substances, such as bacteriocins, which can directly kill or inhibit harmful microorganisms and further enhance the defense ability of the intestine.
the benefits of grains that allow our bodies to better resist the invasion of various harmful microorganisms and maintain a healthy state.It is worth mentioning that the health benefits of grains go far beyond this. It also helps improve the key function of digestion.
In daily life, we often encounter various digestive problems, such as constipation, bloating, indigestion, etc. These problems not only make us feel physically uncomfortable, but also affect our quality of life.
So can the benefits of grains promote intestinal peristalsis, increase the volume and moisture of feces, and make feces easier to excrete, thereby effectively preventing and relieving constipation problems?
health benefits of grains : Improves Digestion
Whether it is a busy office worker who suffers from constipation due to long-term sitting and irregular diet, or the elderly who are often entangled in constipation due to the decline of physical function and slow intestinal peristalsis.
Constipation not only makes people feel abdominal distension, pain and discomfort, but also may cause a series of chain reactions such as bad breath and acne, seriously affecting people’s quality of life and physical and mental health.
Constipation is a problem for many people, and dietary fiber in grains is the “secret weapon” to solve this problem.
health benefits of grains 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!
Dietary fiber also has a strong ability to absorb water. When it enters the intestine, it is like a dry sponge encountering water, and it will quickly absorb the surrounding water and expand itself. This process is like injecting vitality and energy into the originally dry feces, making the volume of the feces significantly larger and the texture softer.
Therefore, for the sake of our health, let us start from now on to attach importance to the status of grains containing dietary fiber in our daily diet, and eat more cereal foods containing dietary fiber, such as whole wheat bread, brown rice, oatmeal, etc.
No longer have to worry about the various troubles caused by constipation, we can devote ourselves to life and work with a better mental state and a healthy body, this is the health benefits of grains.
It is worth mentioning that the benefits of grains go far beyond solving constipation problems. They also play an important role in preventing cancer, a serious threat to human health.
health benefits of whole grains : Cancer Prevention
From a scientific point of view, the mechanism of action of cereal fiber in preventing cancer is multifaceted and interconnected. First, it can significantly shorten the transit time of the gastrointestinal tract.
When food stays in the intestine for too long, they have more time to contact the intestinal mucosa, which is like providing harmful substances with an opportunity to damage intestinal health, thereby increasing damage to intestinal cells and increasing the risk of cancer.
The fiber in grains 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.
What does this change mean? Larger stool volume can better stimulate the intestinal wall and further promote intestinal peristalsis, just like giving the intestine an effective “massage”. In addition, the increased stool volume can dilute harmful substances in the intestine, reduce their concentration, and reduce stimulation and damage to intestinal cells.
health benefits of whole grains 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 !
Did you know that grains are good for your skin? Do you know how they work on your skin?Next, let us know the other benefits of grains.
health benefits of grains : Improved Skin Health
Having such healthy and bright skin can not only make us more confident and calm in interpersonal communication, but also reflect our good physical condition and living habits. So, how can we realize this beautiful wish? In fact, the answer may be hidden in the grains in our daily diet.
health benefits of 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. grains 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】;
Based on this scientific basis, we have carefully developed [Rice Puree Bare Face Cream – Brightening and Rejuvenating Face Cream], which uses rice puree as the core ingredient and combines a variety of skin care essences to provide all-round nourishment and care for the skin, achieving significant effects of brightening and rejuvenating the skin. It is a professional skin care choice you can trust.
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 grains in the comments section!
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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.