Buckwheat
Contrary to what it may seem like, buckwheat
is not related to wheat. It is a type of grass that is closely related to
rhubarb. The part of buckwheat that people consume is actually a fruit seed
that comes from the buckwheat plant. However, it is called buckwheat because it
is pretty much used in the same manner that traditional wheat is used. One of
the reasons why buckwheat is so popular nowadays is because it is gluten free
and extremely healthy. It has a ton of different nutrients that can help you
stay fit and healthy.
Nutritional Value of
Buckwheat
Buckwheat brings a ton of proteins, aromatic
compounds, antioxidants, and minerals to the table and is therefore a great
food product to add to your daily diet. In 100 gms of buckwheat, there is
a total fat of 3.4g, within which there is 0.7g of saturated fat, 1g of
polyunsaturated fat, and 1g of monounsaturated fat. It has 0mg of cholesterol
and 1mg of Sodium. It has 460 mg of potassium and a total
carbohydrate of of 72g out of which there is 10g of dietary fiber. 100g of
buckwheat provides you with 13g of protein. Moreover, it accounts for 57% of
the daily intake needed of magnesium, 12% of iron, 10% of vitamin B6,
and 1% of calcium. It has 0% of Vitamin A, B-12, C, and D.
Prevents Cancer
A cup of buckwheat has more than 20% of the
recommended daily fiber intake. Dietary fiber that is gained from fruit has
powerful anticarcinogenic properties, which means that it prevents the
developing and increase of certain kinds of cancer. This is particularly true
for prevent the metastasis of breast cancer in women, especially
premenopausal women who are highly at risk for developing breast cancer due to
their fluctuating estrogen levels. A recent study showed that there
was a staggering 50% reduction of breast cancer in patients who had buckwheat
in their diet and consumed it on a regular basis. Buckwheat also contains plant
lignans, which transforms into animal lignans in the intestines. These lignans
settle in various hormone receptors and are therefore great when it comes to
preventing hormone based cancers, such as breast cancer. Another major benefit
of buckwheat is that it also helps prevent colon cancer. Fiber helps with
smoother digestion. This means that the body requires lesser acid bile
secretion to break down the food and pass it along. As a result, there is
lesser acid bile secretion and enzymes in the stool. This can prevent colon
cancer from occurring as there are no free radicals present in your system.
Prevents Heart Disease
One of the reasons why buckwheat plays such
a prominent role in your daily diet and must be included in it is that it
contains large levels of phytonutrients, especially flavonoids. These compounds
optimize the way vitamin C functions in your body and acts as
antioxidants. These antioxidants are vital for your health as they hunt down
and destroy dangerous free radicals, which occur in the body as a byproduct of
cell metabolism, and cause cancer and heart disease. One of the most important
flavonoids that are present in buckwheat is called Rutin. This lowers the
bad cholesterol (LDL) in your body and prevents platelets from clotting,
thereby preventing stroke, heart attacks, and artherosclerosis. It also
increases the good cholesterol (HDL) in your blood, which also prevents heart
disease. Rutin is a flavonoid that is commonly added to blood pressure
medication as it functions as a vasodilator that increases the blood flow and
prevents heart problems, as well as strokes, as your blood is less likely
to clot within the arteries and veins.
Manage Diabetes
Diabetes can often be quite dangerous and
its management can be fairly complex at times. Buckwheat contains fibers that
lower the blood sugar in the body, helping with diabetes
management. It works quickly and can reduce the blood sugar within 1-2 hours as
well. Buckwheat contains chiro-inositol, which essentially behaves like insulin,
making its receptors more sensitive to its presence. This is especially
beneficial for patients who have Type 1 diabetes. Buckwheat also has high
quantities of magnesium in it, and it is a crucial part of almost all of the
300 enzymes that have a direct effect on the way the body uses and absorbs
glucose and insulin. High levels of magnesium also help patients prevent type 2
diabetes.
Improves digestion
Fiber is one of the key ingredients for
better digestion and buckwheat is filled with fiber. It essentially adds bulk
to your bowel movements and also stimulates peristalsis (the contracting and
releasing of the muscles in the digestive track that helps food move forward),
which is why it is great for people who want to improve their digestion. It even
helps regulate the bowel movements and thus prevents gastrointestinal issues
such as colon cancer. It also treats diarrhea in some patients.
Boosts the Immune System
The body’s immune system is what guards it
against infections and diseases. The more the immune system is compromised, the
sicker the person gets. Buckwheat contains flavonoids, tocopherols, selenium,
and phelonic acid, all of which find and eradicate free radical agents from the
system, preventing diseases and infections from occurring. It also binds with
appropriate neutral receptors so that the free radicals in the system
cannot do so. When compared to other grains and seeds, these nutrients are most
highly found in buckwheat.
Great source of Protein
A huge advantage of consuming buckwheat is
that it has a lot of high quality protein in it. As a result, it is a great
source for all eight essential amino acids, including lysine.
Consuming buckwheat is a great option for vegetarians and vegans as it replaces
the need to eat meat and lets the body absorb the same benefits at a much
faster pace. This leads to a host of benefits such as enhancing cognitive
ability, boosting overall energy and losing weight. They also reduce the pace
of the natural decrease in the body’s muscle strength and mass. It also
dramatically decreases the natural bone mass loss your body goes through as you
age.
Reduces the risk of gallstones
Gallstones are caused by the excess in
acid bile secretion in the body, and this often happens when your body does not
digest the food at an optimal pace. These bile are needed to further break down
the food so that it can move along the digestive track. As buckwheat has fiber,
it helps with smoother digestion. This means that the body requires lesser acid
bile secretion to break down the food and pass it along, preventing gallstones.
Prevents asthma
Having a healthy dose of Vitamin E and
Magnesium in the diet can help prevent asthma as they are both
anti-inflammatory agents. Including buckwheat in the diet can help
prevent asthma in children as their bronchial passages are less
likely to be inflamed.
Improves Bone Health
Bones tend to degrade a little naturally as
the body ages. This can be slowed down and significantly prevented by
including zinc and selenium in the diet. Selenium also affects the
teeth and nails as well. Buckwheat is rich in these nutrients.
Prevents Anemia
Anemia is a very common deficiency disease
that is caused by the lack of iron in the system. It causes a series of
problems such as fatigue, headaches, and cognitive disorders.
Buckwheat has a very high amount of iron in it which can help prevent anemia.
Uses of Buckwheat
Buckwheat is fairly versatile and can be
used to bake gluten free breads and biscuits. The unground form of this seed,
known as groats, is a great substitute for rice and can be used to
create a wholesome breakfast porridge. Buckwheat is also used to create a type of
Japanese noodles known as Soba noodles.
Side-Effects &
Allergies of Buckwheat
As buckwheat is not that commonly heard of
or used, it is advisable to eat a little bit of it first to ascertain whether
you have an unknown allergy to it. It is a known allergen and it’s
always a good bet to consult with your doctor before including it in your daily
diet.
Cultivation of Buckwheat
A member of the Polygonacaece family of
flora, buckwheat was first used as food in South East Asia. It spread all over
Asia only over the last 8,000 years, which is why it is still considered
slightly uncommon. Buckwheat is largely cultivated in China, Russia, and
Ukraine.
hashmiorganics@gmail.com
Comments
Post a Comment