9. Some grains deliver calcium.
Although whole grains aren’t generally an abundant source of calcium, one grain — a form called teff that is common in Ethiopia — does provide some calcium. One cup of cooked teff has about 123 milligrams of calcium, similar to a half cup of cooked spinach. Also look for calcium in broccoli, milk, yogurt and cheese and in fortified juice and cereals. Adult men and women should get 1,000 milligrams of calcium a day, according to the National Institutes of Health. Calcium is important for bone health.
10. Some grains offer vitamin C.
As with calcium, whole grains aren’t your first go-to source for vitamin C, but you can get some of your recommended daily allowance from the whole grain known as amaranth. This grain, originating in Mexico and Peru, is also high in other vitamins and minerals including iron and packs a lot of protein, keeping you full longer. As for other sources of vitamin C, load up on cantaloupe, citrus fruits, broccoli and tomatoes.