Whole grain
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Unprocessed seeds of edible grasses, including brown rice, buckwheat, bulgur, millet, popcorn, oats, quinoa, whole-grain barley, whole rye, whole wheat, and wild rice. Grains that are ground, cracked, or flaked can be labeled whole grain if they have the same amount of bran, germ, and endosperm (the inner part of the seed kernel) as the intact grain. Whole grains are sources of iron, magnesium, selenium, b vitamins, and dietary fiber. Eating whole grains may help lower the risk of heart disease, obesity, and type 2 diabetes.
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