Whole grains are also rich in iron and other nutrients. Besides iron they contain zinc and these two are metabolized so quickly that our organism cannot absorb them. To slow down the process, we should eat foods that are rich in sulfur. Some of such foods are onion and garlic. If we combine whole grains with garlic and onion, then we make our food more nutritious and useful. Whether you cook your whole grains or eat them raw, add some garlic or onion in order to help your body absorb zinc and iron. There are a few ways to prepare the combination. You can bake your own bread mixed with garlic and onion or simply finely slice sprinkle them over your favorite sandwich.