Grains include wheat, oats and barley, plus pseudocereals like buckwheat and quinoa.

When grains are whole, they are excellent sources of many nutrients, including magnesium.

A 1-oz serving of dry buckwheat contains 65 mg of magnesium, which is 16% of the RDI (30).

Many whole grains are also high in B vitamins, selenium, manganese and fiber.

In controlled studies, whole grains have been shown to reduce inflammation and decrease the risk of heart disease (31, 32).

Pseudocereals like buckwheat and quinoa are higher in protein and antioxidants than traditional grains like corn and wheat (33, 34).

What's more, they do not contain gluten, so people who have celiac disease or gluten sensitivity can enjoy them too.

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