Grains
...among the many phytonutrients. There are numerous plant sources of lignans such as sesame seeds, pumpkinseeds, cranberries, and black or green tea, but easily the richest and most studied lignans are from flaxseeds. Research indicates that lignans may be capable of stopping the formation of cancers such as many breast and colon cancers, and chronic kidney disease. Studies show that flaxseed lignans may help protect against atherosclerosis, either directly or by reducing the high cholesterol that is a risk factor for producing plaque in arteries. Recently the lignans in sesame seeds have attracted attention. Flaxseeds and sesame seeds both contain large amounts of lignans. Both contain more than 40% fat, which aids in the absorption of fat-soluble vitamins such as vitamin E, but does not otherwise affect vitamin E function. Sesame seeds Sesame seeds deserve greater exposure than only being found atop hamburger buns. These particular seeds contain the highest amount of lignans. They may be the oldest condiment known to man, dating back several thousand years. Sesame seeds are a very good source of many essential minerals – calcium, magnesium, and zinc. Whole grains Grains are the seeds of plants. When whole, they include the bran, germ and endosperm — all of which contain beneficial nutrients. Forming the outer layer of the seed, the bran is a rich source of niacin, thiamin, riboflavin, magnesium, phosphorus, iron and zinc. The bran also contains the majority of the seed's fiber. The part from which a new plant sprouts, the germ is a concentrated source of niacin, thiamin, riboflavin, vitamin E, magnesium, phosphorus, iron and zinc. The germ also contains protein and some fat. Endosperm, also called the kernel, the endosperm makes up the bulk of the seed. It contains most of the grain's protein and carbohydrates and has small amounts of vitamins and minerals. Here are some whole grains, ways they can be processed, and their nutritional values: Barley Barley was a favorite grain with ancient civilizations Barley is one of the four high-gluten grains and is today the fourth most widely grown grain in the world. It is used in main dishes, soups, and ground into flour for use in baked goods. The flavor is sweet and nutty. And is high in protein, niacin, folic acid, thiamin, calcium, magnesium, and phosphorous. The most processed form of barley is "pearl" barley. Pot or Scotch barley is less processed, but still missing much of the protein, fiber, and other nutrients of the whole grain. Hulled barley is the least processed and is usually only found in natural foods stores. Buckwheat Buckwheat, originally from Russia, actually has nothing to do with wheat and is gluten-free. It is usually thought of as a cereal, but is actually an herb. Sometimes it is referred to as "groats" (hulled, crushed kernels) or "kasha" (roasted buckwheat groats). Wholegrain buckwheat may be used as a main dish, side dish, added to casseroles or soups, or ground into flour for pancakes, waffles, muffins, and breads. The flour is dark and slightly sweet. Buckwheat flour is best used in combination with blander flours when baking. Buckwheat contains protein, folic acid, vitamin B6, calcium, and iron. Oats When steamed and flattened, oat groats become rolled oats, old-fashioned oats or oatmeal, which may be prepared as hot oatmeal cereal or added to breads and cookies. The "quick-cooking" kind are made from groats that were cut into several pieces before being steamed and were rolled into thinner flakes, but in most recipes they may be used interchangeably with the old fashioned type. Steel-cut oats, or Scotch oats, are made from groats that have been cut into pieces but not steamed and rolled. Oat flour is made from ground groats. You can also put old-fashioned oats into your blender or food processor and grind into flour as needed, or use a flour mill. Oats add a natural sweetness to foods. Because oats a...