9) Whole Grains
Whole grains are perhaps the most underappreciated food around. Many breads use refined grains (which are ground without their outer coats). This strips the grain of most of its nutritional value, especially vitamin B. It is ok for whole grains to be crushed or ground as long as the inner and outer layers of the grain are present.
Whole grains are found in whole rye, brown rice, barley, and believe it or not, popcorn. Whole grains are also rich in proteins and fibers, improving digestion and adding value to the high-calorie content of carbohydrates of grains. Next time, make sure to buy whole grain products while at the supermarket.