Whole grains are a great source of B vitamins, fiber, complex carbohydrates, iron, magnesium, zinc, and even protein. They are very versatile and can be used to perfectly compliment any meal. Some of the well-known grains include brown rice, barley, & oats. There are also supergrains, such as quinoa, buckwheat, amaranth, and kaniwa that are exceptionally high in essential amino acids such as lysine and methionine. Supergrains also contain high amounts of vitamins, mineral and fiber.