Grains of rice, wheat, and maize are staple foods widely consumed for their mineral and nutritional values. However, these cereals can accumulate toxic elements from contaminated soils, posing health risks. This study investigates the bioaccumulation patterns of 52 minerals (including nutrients, heavy metals, and rare earth elements) accumulated over range 10249 to 58414 mg kg− 1 (dw) in various parts (grain, husk, straw, root) of these cereals grown in the heavily polluted region of Ambagarh Chowki, India. The results reveal rice exhibits a higher accumulation of toxic elements compared to wheat and maize grains, with the high-yield Sarna cultivar being the most susceptible. Across the rice plant, accumulation increased in the order: grain < husk < straw < root. Elements like P, K, Cu, and Zn showed the highest enrichment. Worryingly, most toxic elements like As, Pb, and Cd exceeded permissible limits across grains, straws, and husks. Health risk assessment indicates wheat and maize pose greater non-cancer and cancer risks than rice. Despite being grown in a highly contaminated region, the study identifies some rice cultivars like Naya 1010 and Sonam as relatively safer options due to the lower accumulation of toxic elements in the grains. This comprehensive analysis provides valuable insights into cereal safety and highlights the need for monitoring polluted areas to mitigate health hazards through judicious selection of crop varieties.