Whether we want to believe it or not, wheat in healthy food. According to the Nebraska Wheat Board, regular hard and soft wheat varieties are healthier and lower the risk of heart disease, type 2 diabetes, and asthma. Wheat is also an excellent choice for diets to control weight, and it is commonly used as bread and other baked goods. One important tip, however, is to avoid refrigerating bread. If you must, store bread products in the freezer to preserve them for a later time.
Phytic Acid
Phytic acid is a compound found in many plants, including cereal grains, legumes, and oil seeds. It is present in varying amounts in most plant foods, and is a major phosphorus storage substance. It is found in the outer layer of grain endosperm in cereals and in the endosperm of legumes. Phytic acid is found in high concentrations in cereal products. Daily intakes of phytic acid range from 200 to 800 mg in industrialized countries and 2 to 3 grams in developing countries.
Phytic acid in wheat bread has been shown to inhibit the absorption of magnesium in humans. However, the amount of phytic acid in wheat bread was low. It was found to be a mere 0.04% in wheat bread. Other studies have found that wheat breads containing phytic acid may be beneficial for health. However, these studies have not been conducted in animals. However, in humans, wheat bread may be a valuable source of magnesium for the body.
In contrast to grains and legumes, nuts and seeds contain more phytic acid. For example, almonds contain 9.42 grams of phytic acid per serving. Walnuts contain 6.69 grams. It is recommended that people with severe mineral deficiencies stay away from nuts. Phytic acid is beneficial in small amounts, but should be avoided if you suffer from digestive problems or anemia. Unless you have an anemia or other nutrient deficiency, nut consumption is unnecessary.
Niacin
Niacin is found in several types of wheat in healthy food, from cereal grains to vegetables. It plays an important role in the metabolism of macronutrients. It helps maintain healthy blood sugar levels, cellular metabolism, and DNA repair. It also supports a healthy digestive system and skin. It is prescribed as a supplement for people suffering from dyslipidemia, which reduces cholesterol levels by about 25% and raises good cholesterol levels by 15 to 35 percent.
The amount of niacin found in sunflower seeds is seven milligrams per 100 grams. These seeds are generally eaten as a snack. They may be salted or unsalted. Some people also use sprouted sunflower seeds in salads and halwa recipes. Peanuts also contain a significant amount of niacin. A single serving of peanuts has 12.1 mg of niacin.
Other plant sources of niacin include mushrooms. For example, wild salmon contains a bit more niacin than farmed salmon. Canned anchovies contain about half of a person’s RDA for niacin. Canned anchovies are a cheap way to get your recommended daily intake of niacin. One serving of canned anchovies provides about half of a day’s recommended niacin.
Beef liver contains a high amount of niacin. 100 grams of beef liver contains 13.2 mg of niacin. Beef liver is rich in several nutrients and can be served boiled or fried, or even as a curry. You can also enjoy niacin in chicken breast meat. It is important to note that you should not consume more than two servings of beef liver per day.
Fiber
Adding wheat germ to your diet is a great way to increase your fiber intake. Wheat germ contains 3.2 grams of insoluble fiber, the type of fiber that does not absorb water in the digestive tract. It will increase the bulk of your stool and can help prevent constipation and hemorrhoids. Additionally, wheat germ contains high amounts of soluble fiber, which is beneficial for people with a high cholesterol and blood sugar level.
You can also increase your fiber intake by incorporating extra goodies into your cereal. You can add berries, nuts, chia seeds, and ground flax seeds. To get the most fiber from your cereal, Johnson recommends adding two tablespoons of unprocessed wheat bran or freshly ground flax seeds to your cereal. If you’d rather eat a whole grain cereal, you can also try adding two tablespoons of flax seed.
Eating a high fiber breakfast can be a great way to start your day. Women should aim to consume between 21 and 25 grams of fiber daily, while men should aim for 30 to 38 grams a day. While eating a lot of fiber can be beneficial, too much of it can cause abdominal gas, flatulence, and bloating. When adding fiber to your diet, remember to drink plenty of water and increase your fiber intake slowly.
Vitamin E
You can get plenty of Vitamin E from wheat. wheat in healthy food germ oil is an excellent source of the antioxidant. The rich source of Vitamin E has many health benefits, including improving skin health and alleviating inflammation. It is also an excellent source of folic acid, magnesium, phosphorus, and potassium. However, use it in moderation, as too much can cause a negative effect. In small doses, wheat germ oil can also make you feel bloated and may lead to diarrhea.
Some studies have linked vitamin E to heart disease and other diseases. A review of randomized trials in the United States found that vitamin E was associated with a small but statistically significant increase in all-cause mortality. One analysis showed that the risk of death increased as high as 400 IU of vitamin E per day, and a small increase occurred after 150 IU. These results are consistent with other research, but do not necessarily mean that vitamin E is safe for you.
Vitamin E deficiency is possible in preterm infants who are born low in weight, and in people with certain fat-malabsorption disorders. Supplemental vitamin E can reduce the risk of a vitamin E deficiency and other complications. The vitamin helps keep the heart and eyes healthy, improves cognitive function, and protects against some types of cancer. There is a lot more to learn about the benefits of vitamin E from wheat.
Iron
Wheat is one of the most widely consumed grains in temperate and developing countries, yet its low iron and zinc content is a major contributor to micronutrient deficiencies in these populations. These deficiencies are caused by low iron content, which results from the presence of phytates in the mineral-rich bran. Traditional plant breeding techniques have not been effective in increasing the iron content of wheat. Biofortification methods have been tried, but to date, they have not been successful in boosting the iron content of wheat.
Plants can store iron in a soluble form, called ferritin. Iron is transported to the developing grain by specialised vascular tissues. These tissues contain organic acids and other cofactors that facilitate transport. The seeds are also fed with amino acids and energy from starch. At later stages of grain maturation, these endosperm cells die. This results in the mobilization of protein and starch as sugars and amino acids.
Moreover, a recent study showed that phytate concentrations had greater effects on iron bioavailability than total iron. Thus, the concentrations of phytate in wheat flour inhibited iron uptake into Caco-2 cells. This suggests that phytate levels are more important than iron concentration in a food. Moreover, the study found that MFP and AA elicited the same response in cell ferritin-positive Caco-2 cells, indicating that endogenous phytate is the key factor that prevents iron uptake into the cell.
Niacin Deficiency
Although corn contains appreciable amounts of niacin, the amount of niacin in health foods may not be as helpful as it is in animal products. This is especially true of wheat and barley, which are common sources of the vitamin. Corn, however, has a low bioavailability, wheat in healthy food and so is not as beneficial to the body as meat, fish, and dairy. Niacin deficiency is associated with severe signs and symptoms, including black tongue and esophageal inflammation. Further, poultry with severe signs may show reduced hatchability and weight loss.
For an inexpensive way to get the required amount of niacin, eat some canned anchovies. Each can contains around half the recommended daily allowance for women and men. Grass-fed beef is a better choice, as it contains more omega-3 fatty acids and is rich in niacin. Canned anchovies are a great vegetarian source of niacin, containing about 25% of the RDA per serving.
A niacin deficiency is caused by a reduced production of niacin in the body. The amount of NAD in the bloodstream decreases as the body ages, making cells more difficult to produce energy. In addition to helping the body to produce energy, niacin protects DNA and is an essential antioxidant. Niacin deficiency is also associated with advanced aging, degenerative diseases, and cancer.
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