7. Barley
Barley is a cereal grain that can be used to make bread, drinks, stews, and other foods. Barley, as a whole grain, supplies fiber, vitamins, and minerals. These have a variety of health benefits. A diet high in whole grains may help lower the risk of obesity, diabetes, heart disease, certain types of cancer, and other chronic health issues. Barley is often sold in two varieties: hulled and pearled. Hulled barley is processed minimally to remove only the inedible outer shell while leaving the bran and germ intact. Pearled barley lacks both the hull and the bran. The nutrients per 100 grams (g) of uncooked hulled and pearl barley are shown in the table below. When cooked, barley will normally grow to three and a half times its original volume. A person will typically consume half a cup of cooked barley weighing around 78.5 g. The potassium, folate, iron, and vitamin B-6 content of barley, as well as its lack of cholesterol, all help to improve cardiovascular functioning. According to research, eating a diet high in vitamin B-6 and folate may help lower levels of a chemical called homocysteine. High homocysteine levels may raise the risk of heart disease. Other research has suggested that consuming a diet high in these minerals may help minimize heart disease risk factors like high blood pressure. Folate and iron are particularly crucial for the formation of red blood cells and the oxygenation of the blood, both of which are essential for general heart function. Niacin, riboflavin, thiamin, folate, iron, magnesium, and selenium all support cell formation and immune system function. All of these nutrients can be found in barley.
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