Grains

A grain is a tiny, hard, dry seed extracted for human or animal use, with or without an associated hull or fruit covering. A grain crop is a plant that produces grains. Cereals and legumes are the two primary categories of commercial grain crops.
Dry grains, unlike other staple foods like starchy fruits and tubers, are more resilient once collected. Grains are highly adapted to industrial agriculture due to their resilience, as they can be mechanically harvested, transported by rail or ship, stored for extended periods in silos, processed for flour, or pressed for oil. Maize, rice, soybeans, wheat, and other grains have substantial global commodity markets, while tubers, vegetables, and other crops do not.
Many nutrients, including fiber, B vitamins (thiamin, riboflavin, niacin, and folate), and minerals, are found in grains (iron, magnesium, and selenium). People who consume whole grains as part of a balanced diet have a lower chance of developing certain chronic diseases.
Whole grains are unmilled and contain the complete grain kernel; milling produces a finer texture but eliminates fiber, iron, and B vitamins.

Grains' Essential Nutrients
Whole grains are good for the heart and the digestive system. Whole grains provide a variety of nutrients, including:
• Fiber: When whole grains are incorporated in a healthy dietary pattern, they may reduce the risk of coronary heart disease and constipation. High-fiber foods also give you a sense of fullness, which can help you keep your weight in check.
• Minerals: Iron is utilized to transport oxygen throughout the body. Magnesium is a mineral that aids in the formation of bones and the release of energy from muscles. Selenium is essential for maintaining a healthy immune system.
• B vitamins: B vitamins aid in the release of energy from protein, lipids, and carbs in the body.
• Phytochemicals: These nutrients are found naturally in plants and are being researched for their capacity to fight disease.