12 Nutrient-Rich Indian Whole Grains To Include In Your Kid’s Diet
Grains are an essential part of a healthy diet providing energy and nutrients for normal growth and development of a kid.
There are two types of grain
- Whole grain
- Refined grain
What is a whole grain?
A grain which contains all the three essential parts of a grain–the bran, the germ, and the endosperm is a whole grain.
The bran is the outer layer of a grain that contains fiber, antioxidants, B Vitamins, and Iron.
The germ is the embryo that contains some good fat, fiber, protein, antioxidants, B vitamins, and Iron.
The endosperm acts as a food supplier for the germ contains mostly carbohydrate and a slight amount of protein.
Why are whole grains good for your kid?
Whole grains contain fiber, protein, essential vitamins, minerals, antioxidants, and some good fats, making it a healthy choice for your kid.
There are several health benefits of including whole grains in your kid’s diet:
- Because of its high fiber content, it helps your kid feel full for longer.
- Aids digestion and helps prevent constipation.
- Prevents obesity in kids.
- Helps maintain good gut health.
- An excellent source of Iron and Protein.
Here is a list of nutrient-rich whole grains with its nutritional value which you must include in your kid’s diet
1. Whole wheat
Wheat contains mostly carbohydrates and a slight amount of protein. It also contains dietary fiber, several vitamins and minerals like niacin(B3), folate(B9), choline, vitamin E, iron, magnesium, manganese, phosphorous, potassium, and zinc.
2. Brown Rice
Brown rice is highly nutritious. It contains carbohydrates, protein, dietary fiber, niacin(B3), vitamin B6, manganese, magnesium, selenium, phosphorous, copper, and zinc. It is gluten-free and contains no trans fat and cholesterol.
3. Oats
Oats contain a high amount of protein. Oats are the only cereal that contains globulin(legume-like protein). Also, it contains several vitamins like thiamine(B1), pantothenic acids(B5), riboflavin(B2), vitamin B6, folate(B9), and minerals like iron, magnesium, manganese, phosphorous, zinc, calcium and potassium. Apart from these, it contains a soluble fiber called beta-glucan.
4. Barley
Barley is packed with nutrients. It contains protein and fiber. Like oats, it also contains beta-glucan, a soluble fiber. Also, it contains several vitamins and minerals like thiamine(B1), niacin(B3), riboflavin(B2), vitamin B6, folate(B9), manganese, selenium, copper, iron, magnesium, phosphorous, potassium, and zinc.
5. Maize(Corn)
Maize is a nutrient-rich grain containing a good amount of protein and fiber. It is also a good source of vitamins like vitamin A, beta-carotene, folate (B9), vitamin B6, niacin (B3), Thiamine (B1), riboflavin (B2) and minerals like iron, magnesium, phosphorus, potassium, sodium, selenium, zinc, copper, manganese.
6. Amaranth(Rajgira)
Amaranth is a healthy gluten-free grain. This is a rich source of protein, fiber, and vitamins like pantothenic acids (B5), vitamin B6, folate (B9), and minerals like iron, magnesium, manganese, phosphorus, zinc.
7. Finger millet(Ragi)
Finger millet is a significant source of calcium, potassium, protein, and fiber. It contains vitamin A, thiamine (B1), niacin (B3), riboflavin (B2).
8. Pearl millet(Bajra)
Pearl millet is the most ancient grain and is gluten-free. It is an excellent source of iron, phosphorous, and magnesium.
9. Foxtail millet(Kangni)
Foxtail millet is a wonderful source of iron. It also contains protein, calcium, vitamin thiamine (B1), riboflavin (B2), Niacin (B3).
10. Sorghum(Jowar)
Sorghum is a rich source of vitamins and minerals like thiamine (B1), riboflavin (B2), Niacin (B3), vitamin B6, iron, potassium, manganese, magnesium, and calcium.
11. Broken wheat(Dalia)
Broken wheat is a coarsely milled wheat and contains all the nutrients as wheat. It contains protein, fiber, niacin (B3), folate (B9), choline, vitamin E, iron, magnesium, manganese, phosphorous, potassium, and zinc.
12. Quinoa
Quinoa is a rich source of manganese, phosphorous, magnesium, iron, copper, zinc, folate (B9), thiamine (B1), riboflavin (B2), vitamin B6, vitamin E, and choline.
What is a refined grain?
A refined grain is a processed grain that is missing one or more essential parts(bran, germ, and endosperm). During the refining process, the bran and germ are removed. Most of the refined grains contain only the endosperm that contains a small trace of nutrients. So, refined grains are not so healthy.
A balance between these two types of grains in your kids diet is required to get the essential nutrients.
