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Whole Grains What do they look like and how could they benefit me? Amaranth: Cereal-like herb that has a nutty flavor. High in protein, lysine, calcium, iron, potassium, phosphorus, magnesium, betacarotene, and vitamin C. Triticale: Man-made whole grain by crossing wheat and rye together. High in niacin (vitamin), protein, calcium, iron, and fiber. Spelt: Easier to digest due to higher balanced amino acids, fats, and fiber. High in protein, vitamin B, and minerals. Barley: the fourth most Spelt widely grown grain in the world. Found in natural food stores. High in Amaranth Barley protein, niacin (vitamin), calcium, and minerals. Kamut: More digestible than common wheat. High in protein, calcium, amino acids, and minerals. Kamut Triticale Whole Grains Cereal Rye: Naturally low in gluten and tastes bitter. High in protein, calcium, magnesium (mineral), and potassium. Buckwheat Cereal Rye Bulgur Bulgur: Used as a form of wheat. High in protein, fiber and other minerals. Millet Buckwheat: Sometimes known as “kasha” and is gluten-free. High in protein, folic acid (vitamin), vitamin B6, and calcium. Millet: Used as cereal grass in many regions of Africa. High in protein, calcium, and iron. How are theses nutrients good? Amino acids: Helps build cells and repair tissue. They also help your immune system fight bacteria Calcium: Helps maintain and build strong bones, teeth, and muscles. Fiber: Helps digestion and lowers bad cholesterol. Iron: Helps maintain an important part of your blood. Minerals: Many minerals help maintain your fluids, nerves, skin, hormones, and muscles. Protein: Helps repair body tissues (such as muscles) and maintains a healthy immune system Vitamins: Help develop, promote, and maintain your immune system, blood, digestive system, muscles, and blood. Created by: Heather Ryberg Student Intern 2005