Whole Grain Oats, Barley, Rice & Millet: In many studies of human health, eating whole grains has been linked to protection against atherosclerosis,  stroke, diabetes, insulin resistance, obesity, and premature death.  Antioxidant compounds unique to oats, called avenanthramides, are known to help neutralize free radicals.  One type of phytochemical especially abundant in whole grains are  are antioxidant plant lignans. Both oats and millet are good sources of niacin.  Millet is also a good natural source of magnesium. Rice is a great natural source of selenium.