Don’t let the small size of a flax seed fool you. Flax seeds are a nutrient powerhouse. While it does contain a little bit of fat (not all of it unhealthy), flaxseed also provides potassium, calcium, and Vitamin B-6. If you’re curious how to go about eating them, the easiest way to prepare flax seed involves grinding or soaking them. This makes them an excellent choice for smoothies. 100 grams of flaxseed is more than enough to meet your RDA, but the benefit doesn’t stop there. Like quinoa, flaxseed possesses significant levels of protein, which makes it another meatless alternative.
Just 100 grams of sorghum provides a substantial amount of energy in the form of calories. It’s low in fat, but also provides a little bit of protein and significant carbohydrates, much of it in the form of dietary fiber. In general, it also has a solid mineral profile, providing high levels of iron and manganese. Because of these qualities, sorghum has actually been likened to oats, though it is more frequently grown and consumed in Africa and Australia, rather than the U.S. The B Vitamins also present in sorghum make it a rather good, all around choice for nutrition.
Teff is eaten as a cereal in many parts of the world. Of all the whole grains on this list, teff is easily the winner when it comes to manganese content. It provides more than enough for the RDA with just 100 grams, but it also provides numerous other benefits. It is low in fat, but it does provide a little calcium, and iron, along with various other minerals. On top of that, it provides noteworthy levels of protein. For the effort invested in its growth, teff provides great returns, which makes it not only nutritionally sound but also abundant.
Even accounting for the limited information on the relationship between whole grains and colon cancer, there are benefits to keeping regular on dietary fiber, such as even, healthy bowel movements, and avoiding various bowel disorders. Make sure to incorporate whole grains as part of a healthy diet including plenty of fruits and vegetables, and modest portions of meat and dairy- or nutritionally equivalent vegan or vegetarian options. Real food will prove superior to supplements in this regard, but supplements are better than going without. Such a diet will keep you healthy and energized, and hopefully, out of the hospital too.Related: 12 Colon Cancer Warning Signs Never to Ignore