These grains will give you a good health

Chia

What is it? A black or grey-white Central American seed related to mint, and once a staple of Mayans and Aztecs.

Benefits Chia is a great source of omega-3 fats, a welcome relief if you don't like fish. It's also a good source of calcium. A 15g serve will provide around 10 per cent of your daily calcium requirements. Chia also has more iron than spinach and is a good source of vitamin B.

How is it used? Add chia to bread, soups and stews, or sprinkle onto salads, smoothies and cereals. The seeds can also be ground into flour.




Buckwheat

What is it? A seed from a rhubarb-related plant, commonly used in Eastern Europe and East Asia. It is sometimes sold roasted, known as kasha.

Benefits Studies of buckwheat-consuming ethnic groups in China show they have lower cholesterol and blood pressure levels. Buckwheat may also help control blood sugar: several North American studies demonstrate a lower risk of diabetes in buckwheat eaters. It is also full of fibre (which makes it a mild laxative), magnesium and antioxidant flavonoids.

How is it used? Substitute buckwheat for rice, potatoes or porridge oats, or add to soups. Buckwheat flour can be used for muffins, pancakes and noodles.

Did you know? Buckwheat is used as a pillow filling, as it's cooler than synthetic fibre and an alternative for those with feather allergies.




Quinoa

What is it? A South American seed from a spinach-related plant. It's usually yellow, but orange and black varieties exist.


Benefits Quinoa is full of calcium, iron and vitamins B and E. A high magnesium content helps relax blood vessels, making it good for migraines and hypertension. Quinoa has a higher protein content than wheat and is gluten free. Its low GI makes it great for those watching their blood sugar levels.

How is it used? Substitute quinoa for rice, porridge oats or couscous, or add to cereals. The flour can be made into pasta or noodles.




Spelt

What is it? A wheat variety once widespread in medieval Europe and now surviving mostly in Spain and Central Europe, and grown commercially in NSW.

Benefits Spelt is high in fibre, protein and dietary minerals and vitamins, especially zinc, manganese and copper. Its high fibre levels make it good for reducing your cholesterol levels. Spelt is better accepted by some people with an intolerance to common wheat, though it does contain gluten.

How is it used? Spelt flour is slightly sweet and nutty and can be used in biscuits, pasta and bread. The wholegrain (often referred to as spelt berries) is an alternative to rice or potatoes.




Freekeh

What is it? Wheat harvested when green, then roasted. Used across the Middle East and North Africa, it is also called freekah, farik or frikeh.

Benefits Freekeh provides protein, carbohydrate, fibre, vitamins and minerals. However, it isn't suitable for a gluten-free diet. Freekeh consumption was associated with improved bowel health and less constipation when replacing white rice, and also had a lower GI.

How is it used? As a rice or pasta alternative, or make into salads, soups and pilafs.




Black rice

What is it? An heirloom sticky rice with varieties found across Asia, it was historically reserved for the nobility. The black grains turn purple when cooked.

Benefits Black rice is low in sugar, high in fibre and packed with vitamin E, iron and zinc. Black rice bran contains more antioxidants than the same amount of blueberries, commonly considered a superfood. However, the bran (outer layer) is often removed during milling, reducing nutritional value.

How is it used? A mildly nutty flavour and natural sweetness make it popular in Asian cakes, desserts and congee. It can also be substituted for white rice.