Super Grains That You May Not Know But Should

Super grains pack in more nutrients than refined grains and are the healthier food option. Some are well-known, while some others are not. Here are those that you may not know

US dietary guidelines recommend at least 3 to 6 daily servings of super grains – food sources high in fibre protein vitamins and minerals.

Most know that iron-fortified Quinoa champions the red blood cells; Chia seeds are the greatest Omega-3 plant-source; Barley, besides a good source of manganese, thiamine and selenium, constitutes the highest fibre content among all whole grains; protein-rich, Buckwheat (a seed, not wheat at all) packed with magnesium maintains heart health; antioxidants-filled, Millets, rich in niacin, folic acid, iron potassium, magnesium and vitamin B reduces muscle pain, or tension and Rye intake can reduce body weight, control blood sugar, suppress hunger and even reduce effects of genetic diseases.

Here's some that you may not know:


The only grain containing Vitamin C, rich also in calcium, iron, magnesium, potassium, it carries all the 9 essential amino acids, making it a meat sub.


It's 40 percent is protein - more than wheat - it also stores vitamin B, anti-inflammatory, Omega 3s and immune-boosting, Vitamin E. Its drawback lies in its long cooking time.


An Italian wheat-type, often prepared as a risotto, it contains plenty of fibre, protein, and calcium. Resembling barley but with a nutty flavour and chewy texture, it has gained recognition of late. And like barley, do opt for the whole grain variety (not the 'pearled' one), which is richer in fibre (about 8 grams in a cooked cup) and minerals like magnesium, which is beneficial to bones nerves and muscles.


Lesser known, but considered the most nutritious grain on the earth, this, Africa’s oldest cereal, a single grain of which is thought to be the genesis of our universe, as per the Dogons, an ethnic group of Mali.


Another grain close to barley in taste but with fibre content about four times more than most of its elk. Having a low glycemic index, it is favoured by the diabetics.


A better substitute for rice, by dint of packing in more fibres (about a third of dietary recommendations in a cooked cup), proteins (nearly 6 grams) and nutrients. It is also quick to prepare.


Petite like its name - about the size of a poppy seed, its calcium content - 123 milligrams in a cooked cup - is out of whack. Cooked Teff is used as a garnish to up the nutritional quotient of a solid, salads, casseroles, etc.

Sprouted Grains

These seeds of whole grains germinated in controlled conditions to curate increased protein, vitamin C, fibre, and antioxidants, also available in an easier-to-digest form, provide better nutrient accessibility than just whole grains.