Oats are a whole grain that is high in protein, fiber, and iron. They are also a good source of vitamins and minerals, including magnesium, phosphorus, and zinc.

Brown rice is a whole grain that is high in fiber and B vitamins. It is also a good source of magnesium, phosphorus, and manganese.

Whole wheat is a whole grain that is high in antioxidants and phytonutrients. It is also a good source of fiber, protein, and vitamins and minerals.

Corn is a gluten-free grain that is high in carbohydrates. It is also a good source of fiber, protein, and vitamins and minerals.

Barley is a whole grain that is high in resistant starch. Resistant starch is a type of fiber that is not digested in the small intestine. It can help to improve blood sugar control and reduce the risk of heart disease.

Flaxseed, chia seeds, and hemp seeds are all good sources of omega-3 fatty acids. Omega-3 fatty acids are essential fatty acids that are important for heart health, brain health, and immune function.

Oats are a good source of prebiotics, which are non-digestible fibers that feed the good bacteria in the gut. Prebiotics can help to improve digestive health, boost the immune system, and reduce the risk of chronic diseases.

Flaxseed, chia seeds, and hemp seeds are all good sources of lignans. Lignans are plant compounds that have antioxidant and anti-inflammatory properties. They may help to reduce the risk of heart disease, cancer, and other chronic diseases.

Quinoa, amaranth, and buckwheat are all good sources of saponins. Saponins are plant compounds that have antioxidant and anti-inflammatory properties. They may help to reduce the risk of heart disease, cancer, and other chronic diseases.

Oats, barley, and rye are all good sources of beta-glucans. Beta-glucans are soluble fibers that have antioxidant and anti-inflammatory properties. They may help to reduce the risk of heart disease, cancer, and other chronic diseases.

Barley is a whole grain that is high in resistant starch. Resistant starch is a type of fiber that is not digested in the small intestine. It can help to improve blood sugar control and reduce the risk of heart disease.

Oats are a whole grain that is high in protein, fiber, and iron. They are also a good source of vitamins and minerals, including magnesium, phosphorus, and zinc.

Brown rice is a whole grain that is high in fiber and B vitamins. It is also a good source of magnesium, phosphorus, and manganese.

Whole wheat is a whole grain that is high in antioxidants and phytonutrients. It is also a good source of fiber, protein, and vitamins and minerals.

Corn is a gluten-free grain that is high in carbohydrates. It is also a good source of fiber, protein, and vitamins and minerals.