Being one of the four main food groups, grains have an important role in our nutrition for meeting most of the energy need of our body. Making right choices in this food group has a crucial importance as well as preferring mixed carbohydrates. While making a choice in one group, you may choose dietary products with reduced calories with group B vitamins. However; these products shouldn’t be over consumed as if they don’t contain any calorie.

Whole grain contains all parts of grains. The external leaf (bran) which is rich in fiber comprises numerous nutrients in concentrated forms. Fibers, vitamin B, minerals, protein and phytochemicals are sanative vegetable substances that originate naturally. Starchy part in the center (endosperm) is the biggest part and the main energy store of the plants. Carbohydrates and proteins contain vitamin B in small quantities. The rich inner part (germ) contains numerous nutritious substances despite being the tiniest part of the grain. Healthy fats, minerals, vitamin B, vitamin E and phytochemicals are among these substances. Grain kernels are mainly composed of minerals and elements such as high-pulp, low-

fat, 10-15% protein, starch, vitamin B and vitamin E, calcium, magnesium, potassium and iron. Whole grain kernels should be frequently consumed both for preventing a lot of chronic diseases and for providing feeling of fullness during weight-reducing diets.

Consuming high-fiber nutrients such as whole grains lessens the risk of coronary heart disease, prevents constipation and helps weight control. They are beneficiary in terms of avoiding diseases such as cancer, cardiovascular diseases, high tension and diabetes. New researches have shown that consuming whole grain nutrients as a part of a healthy and balanced diet both helps sanitation and provides energy. Complex carbohydrates, fiber and proteins stored in whole grain decelerate the energy decompress in human bodies and this makes your energy last longer. They maintain blood glucose in a healthy level as well as affecting blood glucose and insulin in a positive way. Whole grains are abound in dietary fiber and vitamins (thiamin, riboflavin, niacin, folate), notably group B vitamins. Vitamin B1 or thiamin, along with other group B vitamins, is crucial for the energy acquisition of the body, especially the energy for the brain. Vitamin B1 plays an important role for the cytogenesis of blood cells and production of hydrochloric acid which is the main base of a healthy circulating system. In addition carbohydrates take part in energy production and the protection of hearth and digestive system muscles. Vitamin B1 deficiency causes fatigue, depression, weakness in the eyes, mental confusion and anomaly in physical coordination. It may also lead up to loss of appetite, digestive troubles, constipation, tiredness, headache, neural and circulatory system disorders, muscular contraction, and edema. It is also pullulate with minerals such as iron in charge of oxygen-carrying in blood, magnesium functioning in bond development and muscle activities and selenium which protects cells from oxidation. Grains’ being protective against gastric cancer, colon cancer and cardiovascular

diseases has been proved. Whole grain kernels function as a protective shield in intestine periphery thanks to their ingredients like preservative ingredients, pulp and resistant starch. They prevent constipation problems by increasing intestine

activities through high-fiber rates. Grains with the herbal estrogen in their structure and their potential hormonal effects balance the estrogen levels of women. By this

means, they become effective in preventing cyst and myoma from which numerous women have been suffering today. Besides these effects, whole grains are proved to return fatigue, hot flash and psychological anomalies during menopause period back to normal.