Eat brown rice. Single serving provides iii.5 grams of vital. Brown rice is less processed than polished white almond. Milling of rice, which turns it white, removes approximately 67% of vitamin B3, 80% of vitamin B1, and 90% of vitamin B6. Manganese and phosphorus is lost by half, plus 60% of the iron. All of the the soluble fiber is lost as you know. Brown rice is excellent involving manganese, selenium, and mineral magnesium. Clinical studies tend to be performed showing diets full of brown rice will reduce cholesterol, as well as your risk of metabolic syndrome and high blood pressure.