I really enjoy reading about the health benefits of different foods. I am 69 yrs old, walk 10+ miles per day every day rain or shine plus I lift weights several times a week and do regular core exercises plus stretching total body. I do have a question though. I eat whole grains every morning - oatmeal, walnuts, brazil nuts, wheat germ, pumpkin seeds, flax seeds (ground). I was including quinoa, chia, teff, and barley too but notice that they seem to pass through the body without being processed. I was wondering if the nutritional benefits of these seeds are the same whether they are cooked, raw, or soaked overnight to soften them. I have been searching on the internet and haven't found anything about this and was wondering if you might be able to provide me with an answer. Thanks for your consideration anyway.