Carbohydrates or saccharides are a very important part of nutrition. These biomolecules are beneficial for the immune system, fertilization, blood clotting, development, and much more. Monosaccharides and disaccharides (sugars) are Simple Carbohydrates. Oligosaccharides and Polysaccharides (starches) are Complex Carbohydrates. Polysaccharides are the most abundant saccharrides found in food. Complex carbohydrates enhance digestion, among other benefits. Some carbohydrates, such as fructose, raise blood sugar rapidly, while some, such as starches, raise blood sugar slowly. The USDA recommends six one-ounce servings of grain foods each day, of which at least half should be from whole grain sources, for a heathy diet. 

Fiber goes through your system like an internal car wash, scrubbing out the walls of your intestines and colon and removing bacteria and buildup, reducing your risk of constipation, diabetes, and even cancer. Whole grain breads, cereals, brown rice, beans, legumes, and most fresh fruits and vegetables contain fiber. 

Folic acid helps the body prevent changes to the DNA that could cause cancer. It helps create and maintain new cells and can treat certain forms of anemia. It reduces the risk of high blood pressure and for pregnant women, it can reduce the chance of birth defects.

Manganese is a strong antioxidant - one of the most important in the body. It helps reduce inflammation, regulates blood sugar, reduces the occurrence of epileptic seizures, reduces the risk of heart disease, rheumatoid arthritis, and other diseases. 

Omega-3 fatty acids are a type of unsaturated fat that the body does not produce. It can be acquired by eating fish and certain vegetables, such as brussel sprouts and green beans. It is beneficial to vision and the eyes and also help build brain cells. It can help prevent cardiovascular disease, blood clots, hardened arteries, and heart disease. Additionally, it can reduce inflammation and lower blood pressure.

Silicon helps with a wide range of conditions. It helps maintain healthy bones, joints, hair, nails, and skin and is also good for treating digestive disorders, healing sprains and curing insomnia. Silicon can help with more serious conditions such as atherosclerosis, tuberculosis, Alzheimer's, and heart disease. It is the second most abundant elements in nature, oxygen being the first.

Folate has many functions. Like Vitamin B7, it helps prevent birth defects in babies if consumed during pregnancy. It may also slow the effects of age on the brain. Folic acid helps create red blood cells and repair DNA. It can help prevent Alzheimer's and some forms of cancer.

You can get plenty of folic acid in your diet by eating greens like broccoli and green beans, leafy greens like spinach, papaya, lima beans, asparagus, avocado, and squash. Citrus fruits, strawberries, nuts, seeds, beef liver, eggs and legume also provide folic acid, as does brown rice, wheat germ and fortified grains. Fortified foods contain Folic Acid, the synthesized version of Folate.