Lower cholesterol

Barley, oats

Contain beta-glucans, shown to lower heart disease risk.

Increase iron intake

Teff, amaranth, quinoa

Pair with vitamin C–rich foods to maximize iron absorption.

Add complete protein

Amaranth, quinoa

Rich in the amino acid lysine.

Boost calcium intake

Teff, amaranth

Contain significantly more calcium than other grains.

Avoid gluten

Teff, amaranth, quinoa (oats may be cross-contaminated with other grains)

Appropriate for gluten-sensitive individuals.

Improve overall health and reduce disease risk

A variety of whole grains

Eat at least three servings each day.