The 15 Health Benefits of Cereals

Since the dawn of agriculture, Cereals have provided unlimited health benefits to humanity as a staple in our diet. Cereals are rich in complex carbohydrates that provide enough energy, help prevent cancer, constipation, colon disorders, blood sugar levels and also enrich general health with abundant proteins, fats, lipids, minerals, vitamins and enzymes.

Cereals are enriched with Niacin , Iron , Riboflavin and Thiamine . Most of them have abundant fiber contents, especially in Barley , Oats and Wheat . Cereals also have soluble bran which helps in reducing blood cholesterol levels and keeps heart disease at bay. In addition, Cereal consumption also means an intake of large amounts of proteins. The CerealsBreakfasts are often eaten with milk which makes for a protein-rich meal. For children, iron-fortified cereals are considered the premium foods.

What Are Cereals?:  Cereals orgrains belong to the ‘ Poaceae or Gramineae ‘, the monocot families and are cultivated on a large scale to obtain the edible components of their fruit seeds. Botanically, these fruits are called “caryopsis” and are structurally divided into endosperm, germ and bran. Cereals provide more food energy than any other type of crop, hence they are known as staple foods.

Cereal History:  Be it world history, the growth of civilizations or development in human diet patterns, the cultivation of Cereal grains has played a significant role. The word ‘cereal’ is derived from ‘Ceres’ – the name of the Roman goddess of agriculture and the harvest. It is said that around 12,000 years ago, ancient farming communities inhabited Southwest Asia cultivated the first cereal grains.

Cereal Production:  In addition to their superior nutritional value, cereals are popularly used in cuisines across the world for their prolific growth. Different countries have different cereals as their main food; the reason for this diversity is the production statistics. For example, Wheat is the most important cereal in the diet of most European countries and India. On the other hand, rice is the main grain used in China, Japan, Southeast Asia, Bangladesh, Pakistan, Brazil, Myanmar, Vietnam and the US.

The staple cereal in North, Central America and Africa is maize , while sorghum is widely consumed in India and Africa. Many factors such as climatic differences, population choice, production quality and other reasons are responsible for such global differences in cereal consumption in tropical and subtropical regions. Cereals are also known as the “mainstay of life”. However, this name is not fully justified in a true sense, because you probably cannot live off Cereals solely for your life and still maintain optimal health.

Types of Cereals:  The most familiar grains used around the world include Rice , Corn , Nachinim, Bajra, Wheat , Barley , Sorghum ,Italian Millet and Oats . Here we discuss about some
of the most widely used cereal varieties.

Rice: It is probably the most common and popular cereal consumed all over the world; especially in tropical and temperate regions. Rice can not grow in cold regions. It is used as the staple food in most countries and restaurants all over the world have created recipes with this food that are really very appetizing.

Brown rice: Brown rice is another variety of rice that is rich in the vitamin B group, especially Thiamine , Riboflavin , Niacin and minerals like Iron , Potassium , Phosphorus and Magnesium .

Corn: Corn is the essential cereal in continents such as Africa and South America, as well as used as animal feed throughout the world. Popcorn is also a popular corn product, which has become a favorite snack for all ages around the world.

Wheat: This is a noble cereal consumed in temperate zones, especially in Australia, North America, Europe and New Zealand. Wheat is an important ingredient in foods like bread, cookies, cakes, porridge, muffins, cookies, pancakes, donuts, gravy and some other cereals. Wheat is grown in different forms across the globe. Some wild species of wheat are now domesticated and are widely cultivated in specific agricultural areas.

Barley: This cereal is popular and highly nutritious. Usually grown for malting, livestock also thrives on it on land that is not able to grow wheat due to financial and climatic conditions.

Sorghum: Corn is widely consumed in Africa and Asia; it is also considered a good feed for livestock.

Corn porridge: It is grown widely in Africa and Asia. Corn porridge is extremely popular in China, Germany and Russia. It is also used in alcoholic beverages and sometimes as animal feed.

Oats : Oats are initially a staple cereal in Scotland, but are now very popular as breakfast cereals in almost all countries. Due to its fiber-rich property, it is considered vital for all ages and is used as animal feed.

Rye : Ryeis an important cereal grown in cold climates. It is used to make bread, beer, whiskey, vodka and also as animal fodder.

Fonio: Fonio is cultivated in West Africa and some remote areas of India. It grows easily in semi-arid regions with poor soil quality and in a short period of just six to eight weeks. Fonio is used in bread, porridge and beer.

Buckwheat: This cereal is popularly used in pancakes, pasta, and porridge. It is also used as cereals, but its characteristics are not related to wheat. This cereal is rich in proteins and amino acids.

Quinoa: This cereal is rich in dietary fiber, iron , magnesium and phosphorus . It is grown mainly in the Andes. However, it is also popular in North America.

Other types: Corn ,Riceand Wheat together make up 87% of the total grain production worldwide. There are many more cereals that are used in specific regions, but they are not as popular as the ones mentioned above. ‘Teff’ is a cereal widely grown in Ethiopia but little known elsewhere. It is rich in fiber and protein. It is often used as a staple food, or sometimes used as breakfast cereal. Wild Rice isgrown moderately in North America; ‘Amaranth’ was initially used by the Aztec empire and is now widely cultivated in Africa.

Composition and Nutritional Value of Cereal Grains:  Belonging to the carbohydrate complex food group, cereals are rich sources of minerals, vitamins, oils, proteins and fats. Whole grains have an outer coating of bran, an endosperm, a starch, and a germ.

• Bran: The outer layers of the grain are called bran, which is made up of about 5% of the core. The kernel is rich in fiber and minerals, while the bran contains high amounts of Thiamine and Riboflavin .
• Aleurone: In the refining process, the bran layer is removed and soon after the aleurone layer is exposed, which is just below the bran. This layer is also rich in Phosphorus , protein, fat and Thiamine .
• Endosperm: Unfortunately, this layer is also lost during processing. When the endosperm is used, this large central part of the core has a high percentage of starch and protein and low in vitamin or mineral content.
• Germ: The small structure at the back of the core is known as the germ. Rich in proteins, fats, minerals and vitamins, this germ is the storehouse of nutrients while the seed germinates.

Health Benefits of Cereals:

Cereals Are Source of Energy: Cerealsare probably the biggest source of energy for human beings. Providing nearly 30% of the total calories in a regular diet, cereal is probably the most consumed calorie food in America. This percentage rises in places like rural Africa, Asia and India where cereals are used to supply about 70 to 80% of energy needs (since people in these regions cannot afford to eat other foods such as fruits, vegetables, meat or dairy products.

Cereals are cheap and an available source of energy. This is probably the main reason why people of all budgets prefer cereals as an important energy provider in their diet. Cereal intake tends to be quite high among poor income families as they obtain a good amount of energy through minimal expenditure.

High mineral content: In Cereals , about 95% of minerals are Magnesium , Potassium and Calcium sulfates and phosphates . A good amount of Phosphorus  in the cereal sector is present, called phytin. Phytates present in cereals considerably reduce the activity of iron absorption. Unrefined cereals have more phytates than refined cereals .

After cereal germination, phytates decrease due to enzyme breakdown, and then the iron content is enhanced. This is why malted cereal flours are of higher nutritional value than raw flour. Zinc , Copper and Manganese are also present in cereals in very small amounts. Cereals have almost no calcium and iron. Among cereals,  rice is the poorest source of iron and calcium .

Cereals Help Prevent Cancer : Whole Wheat productsreduce the chances of breast cancer. Cereals are rich in phytosterols or plant -based steroids and plant estrogen that stimulate the estrogen hormone. Phytosterols bind to estrogen receptors present in estrogenic breast tissues promoting the growth of breast cancer. Many studies have shown that colon cancer can be prevented by consuming whole-wheat products or fiber-rich cereals. Phytosterols increase the movement of faeces through the intestines, thereby shortening the time for estrogen reabsorption into the bloodstream through the colonic wall.

Cereals Prevent Constipation and Colon Disorder: Cerealshave both insoluble and soluble fibers like cellulose, pectin and hemicellulose. These fibers are present in the bran and pericarp, which is often demolished during processing. Therefore, it is advisable to consume whole grains to cure extreme constipation problems. Cereals also effectively improve bowel peristalsis and increase stool bulk, thus keeping your internal system clean.

Cereals Controls Blood Sugar Levels: The fiber content in cereals slows down the speed of glucose secretion from food, thus maintaining blood sugar levels.

Cereals Provides Protein:  Proteins are present in all tissues of the cereal grain. The areas that have the most protein concentration are scutellum, embryo layer and aleurone. Moderate amounts can be found in the endosperm, pericarp and integument. The concentration of proteins becomes denser in the endosperm from the center to the border. Cereal proteins are of different types such as albumins, prolamins, gliadins, globulins and glutelins. These types of proteins are called “gluten proteins”.

This gluten has extraordinary elasticity and cellular properties, mainly present in wheat grains, but also in some other types of cereals. Cereals generally have 6-12% protein but lack lysine. The protein content varies for each type of cereal. For example, rice contains less protein compared to other cereals. Although in smaller amounts, the quality of rice protein is better than the protein of other cereals. When you consume cereals with legumes, the quality of the protein automatically improves, due to mutual supplementation.

Cereals Decrease Risks of Multimorbidity: Recent research suggests that increased consumption of vegetables, whole grain products and fruits may decrease the risk of multimorbidity.

Cereals Are  Source of Vitamins: If you are suffering from a vitamin B complex deficiency, add whole grains to your diet. Most cereal-based vitamins are present in the outer bran, but the refining process often reduces the B-vitamin content, so it is advisable to consume whole grains. Cereals are normally devoid of any Vitamin A or Vitamin C ; only corn has small amounts of carotene. Cereal grains are processed to extract oils that are rich in vitamin E. Rice oil has more concentrated amounts of vitamin E than other commercially available oils.

Cereals are rich in enzymes, particularly protease, amylase, lipases and oxidoreductases.

Cereals are undoubtedly full of nutrition, but unfortunately, the refining process degrades their quality. The degree of grinding, polishing and refining to some extent decides the nutrient content of the cereals. Some nutrients are lost during food preparation, especially washing and cooking methods, which results in the depletion of nutrients in the grain skin.

Negative Effects of Consuming Cereals?

There are some disadvantages of Cereals when it comes to excessive consumption. Most commercial varieties of cereal have an abundance of salt, sugar and fat, which should be avoided in excess. In addition, products with high concentrations of bran often lead to certain discomforts, such as abdominal pain, bloating and intestinal gas.

Most grains are azidic in nature, so they can produce a certain state of acidity within the tissues and blood. Uncontrolled consumption of cereals can lead to premature aging and increase the chances of certain diseases such as arthritis.

Grains are comparatively more difficult to digest than salads, fruits, sprouts or vegetables, so it is always recommended to have cereals in moderate amounts to avoid chronic diseases. Even so, cereal grains are advised to be consumed after light cooking.

If you are suffering from celiac disease or irritable bowel syndrome, avoid whole grains as they exacerbate these conditions.

Grain selection for kids:  Grains have proven to be excellent food for kids since ancient times. They provide enough energy and nourishment for healthy growth. If you can feed your child at least one cup of cereal, the child gets almost half of the daily needs of most vitamins and minerals. If you add milk or yogurt to the cereal, it will improve the nutritional content of the meal even more. However, choosing the right cereal for your child is very important.

Check out cereal grains that have high amounts of protein, iron and fiber. Iron is very important for healthy blood and blood formation. Some good choices for your child during mealtimes include Corn , Barley , Buckwheat , Rye , Oats , and Whole Wheat.

You can also introduce succulent cereal to your kids. As I said before, when you add milk to cereal they can create a complete protein meal. If your child needs calories and protein, they can go for a combination of milk and cereal. On the other hand, if your child is in need of iron absorption, juice mixed with cereal is the option.