benefits of cereals

Benefits of Cereals

21. Aleuron
While refining, the bran layer is removed and the aleurone layer is exposed, which lies just below the bran. This layer is also rich in phosphorous, proteins, fat and thiamin.
22. Endosperm
Unfortunately, this layer is also lost during processing. When the endosperm is utilized, this large central part of the kernel has high percentage of starch and protein and is low in vitamin or mineral content.
23. Germ
The small structure at the rear part of the kernel is known as the germ. Rich in protein, fat, minerals and vitamins, this germ is the storehouse of nutrients for the seed while germinating.
24. Source of Energy
Cereals are probably the greatest source of energy for humans. Providing almost 30% of total calories in a regular diet, cereals are probably the most widely consumed caloric food in America. This percentage rises in places like rural Africa, Asia and India where cereals are reported to supply almost 70 to 80% of energy requirements (since people in these regions cannot afford to eat other food products like fruits, vegetables, meat, or milk products. Cereals are inexpensive and a widely available source of energy; this is probably the prime reason why people from all budgets prefer cereals as the major energy provider in their diet. Cereal intake tends to be quite high amongst poor income families as they attain a good amount of energy through minimal expenditure.
25. High Mineral Content
In cereals, around 95% of minerals are the sulphates and phosphates of magnesium, potassium and calcium. A good amount of phosphorous in cereals is present, called phytin. The phylates present in the cereals considerably reduce the activity of iron absorption. The unrefined cereals have more phytates as compared to refined cereals. After the cereals germinate, phytates diminish due to the breakdown of enzymes, and then the iron content is enhanced. This is the reason why malted flours of cereals are said to have more nutritional value than raw flour. Zinc, copper and manganese are also present in cereals in very small quantities. Cereals hardly have and calcium and iron, but ragi is an exception to this. Amongst cereals, rice is the poorest source of iron and calcium. Ragi, millets, jowar and bajra have high amounts of minerals and fiber.
26. Prevents Cancer
Whole wheat products reduce the chances of breast cancer. Cereals are rich inphytosterols or plant based steroids and plant estrogen that stimulate the hormone estrogen. Phytosterols bind to estrogen receptors present in the tissues of the breast and blocks human oestrogen that promotes the growth of breast cancer. Many studies have shown that colon cancers can be avoided by consuming whole wheat products or any fiber-rich cereals. Phytosterols increase the stool movement through the intestines, thereby constricting the re-absorption time of the estrogen into the blood through the colon wall.
27. Prevents Constipation and Colon Disorders
Cereals have both insoluble and soluble fibers like cellulose, pectin and hemicellulose. These fibers are present in the bran and pericarp, which often gets demolished while processing, thus it is advisable to consume whole cereals to cure extreme constipation troubles. Cereals also effectively improve peristalsis in the intestine and increase the bulk of the stools, thus keeping your internal system clean. Ragi is high in cellulose and has excellent laxative properties that relieve constipation. Brown rice is also helpful for treating this disorder.
28. Maintains Blood Sugar Level
The fiber content in cereals decreases the speed of glucose secretion from food, thereby maintaining sugar levels in the blood.
29. Provides Protein
Proteins are present in every tissue of the cereal grain. The concentrated protein-rich areas are scutellum, embryo and alleurone layer and moderate amounts can be found in the endosperm, pericarp and testa. The concentration of proteins becomes denser in the endosperm from the center to the borderline. The cereal proteins are of different types; like albumins, prolamines gliadins, globulins and glutelins. These types of proteins are called
30. Multimorbidity
Recent research suggests that greater consumption of vegetable, whole grain products and fruits may lower the risk of multimorbidity.