Rye is a very robust grain. It can be grown in high altitude areas, in Europe usually even in winter. It is said that rye is strengthening, which is among other things due to its valuable ingredients. In addition to energy-giving carbohydrates and digestive fiber, its high protein content is particularly noteworthy. “With a protein content of 11.6 percent, rye ranks fairly high on the grain list, just behind oats and wheat.”  Rye also has a very good biological value because it contains a significant amount of the essential amino acid lysine.
Apart from the important macronutrients, rye also contains many important vitamins and minerals. Remarkable are the high contents of B vitamins, vitamin E, calcium, fluorine, iron and especially potassium. The grain also provides us with valuable phytochemicals (phenolic acids, phytoestrogens, protease inhibitors etc.). In Europe, rye is mostly eaten in the form of rye(whole grain)bread. For this, the dough made from rye flour must be leavend. Rye sourdough bread tastes fresh for a long time, the leavening lets the bread “preserve itself”. “In addition, the negative effects of phytic acid are neutralized in rye sourdough, which in cereal foods partially >>blocks<< valuable minerals and vitamins from the body .” 
Rye is more suitable for baking , but can also be enjoyed in other ways. For example, the grain can be germinated for three days and used as a sprouted grain in small quantities as a topping for salads or other dishes. Whole grain rye flakes can also taste really good in muesli.
Münzing-Ruef, I. (2000): Kursbuch gesunde Ernährung. Die Küche als Apotheke der Natur. München: Wilhelm Heyne Verlag
photo: H. Aumayr
 Münzing-Ruef, I. (2000): Kursbuch gesunde Ernährung. Die Küche als Apotheke der Natur. München: Wilhelm Heyne Verlag, S. 359
 Münzing-Ruef, I. (2000): Kursbuch gesunde Ernährung. Die Küche als Apotheke der Natur. München: Wilhelm Heyne Verlag, S. 361