Buckwheat health benefits includes preventing risk of diabetes, improving digestion, a good source of protein, maintaining cholesterol levels, a good anti-oxidant, a great source of gluten-free food and source of low calorie diet. Other benefits includes improving gut health, supporting skin health, supporting hair health and preventing cell damages.
Nutritionists considered buckwheat as a healthy alternative to wheat. You can find it in powdered form or its cereal and flour; it provides plenty of nutrients. It is widely consumed in the plant-based gluten-free diet. You can reap numerous benefits such as maintaining cardiovascular and digestive health by incorporating it into your daily life. Also, it can be a safe source to balance sugar levels in your bloodstream. Nutritionists suggest consuming 2-3 servings of buckwheat in any form to get the most of this whole grain. You should give it a try if you are opting for a low-calorie-full-meal.
What is Buckwheat?
Buckwheat got famous in recent years, but it is an ancient seed widely used in Indian, Japanese, and Korean cuisine. The nourishing components found in it has made it popular in US, Canada, and Europe. The seed is scientifically known as Fagopyrum Esculentum. The flower of the plant possesses a pleasant odor. Its flower and leaves were widely used in herbal medicine for centuries as well. Buckwheat is a powerhouse of protein, vitamins, mineral, and antioxidants that are necessary to keep your body energized.
Nutritional Value of Buckwheat
- Dietary fiber 5 g
- Fat 1 g
- Folate 24 mg
- Iron 34 mg
- Magnesium 86 mg
- Manganese 86 mg
- Niacin 6 mg
- Pantothenic acid 6 mg
- Phosphorous 118 mg
- Protein 6 g
- Sugar 5 g
- Vitamin B6 13 mg
- Zinc 1 mg
11 Amazing Health Benefits of Buckwheat
1. Prevents Risks of Diabetes
Buckwheat contains minimum carbohydrates and ranks low on the glycemic index. Moreover, consuming buckwheat allow nutrients to be absorbed into your bloodstream steadily. That is why you feel full and energized throughout the day. Buckwheat has potential to regulate blood sugar level effectively and to prevent you from health ailments like fatigue, inflammation, and metabolic syndrome – that are common in diabetes.
2. Improves Digestion
Buckwheat is a powerhouse of dietary fiber that can treat digestion without affecting your health adversely. Consuming one serving of buckwheat regularly can improve the condition of your digestive tract regulating bowel movements. Moreover, it is potent enough to ward off factors that can cause chronic digestive diseases such as cancer. Nutritionist suggests incorporating buckwheat cereal into your diet to prevent oxidative stress in your digestive tract. Also, the nutrients found in the seeds can suppress your increased appetite.
3. A Source of Protein
You should consider consuming buckwheat regularly if you are looking for a plant-based diet. This is a safe source to obtain plenty of protein as it contains around 12 amino acids. When consumed adequately, the nutrients found in it will keep you energized and support muscle growth. Moreover, buckwheat is said to contain more protein content than other food such as wheat, rice, corn, and millet. You can consume buckwheat cereal at least thrice a week along with quinoa, beans, and legumes to reap plenty of health benefits associated with the protein.
4. Maintains Cholesterol Levels
Studies have shown that consuming buckwheat can effectively lower high cholesterol levels that contribute to cardiovascular problems like stroke and heart attack. It is known to decreases the levels of bad cholesterol LDL and increases HDL – good cholesterol levels. However, avoid considering self-medication in severe condition and consult with your physician immediately.
5. An Anti-oxidant
Your body needs adequate amounts of anti-oxidant to fight cancerous cells and free radicals that are primary factors of chronic diseases like cancer. Buckwheat contains phenolic properties, antioxidants, and flavonoids such as oligomeric proanthocyanidins that can ward off free radicals effectively supporting your liver, digestive and brain health. Nutritionists have emphasized on opting for a diet loaded with antioxidants as it contributes to the strong immune system. This way, infectious bacteria cannot affect you and you will be less likely to be affected by seasonal viral as well.
6. Gluten Free and Non-Allergic
Buckwheat is a great source to consume gluten-free food. It is often considered similar to barley regarding texture, size, tastes, and appearance. However, its gluten-free quality is why people prefer buckwheat over barley. Nutritionists recommend consuming it to people with celiac disease and are gluten sensitive. Moreover, the nutrients found in it are said to be effective in case seasonal allergy and can prevent allergic reaction effectively. It is advised to consult with your primary care physician in any allergic condition to avoid further adverse effects.
7. Low in Calories
The component inositol makes buckwheat a well-balanced food with minimum calories. This reason is why it is considered an ideal option for obese and fitness junkies alike. A single serving of buckwheat cereal contains mere 22 calories. You can maintain your metabolic rate by consuming a bowl of buckwheat cereal topped with frozen berries.
8. For Postmenopausal Women
Postmenopausal women are more likely developed the risks of high cholesterol levels, blood pressure, breast cancer, and cardiovascular problems. Nutritionists suggest incorporating buckwheat into their daily diet as the components found in it can restore their failing health. Also, postmenopausal women are advised to follow routine checkups instead of self-medical to avoid adverse effects on their health.
9. Improves Gut Health
Dietary fiber is an essential component when it comes to maintaining your gut health. Being enriched with fiber, buckwheat can do the job for you. Regular consumption of it can fight factors that contribute to constipation and indigestion. Moreover, several studies have proved that buckwheat can facilitate the growth of good bacteria in the large intestine.
10. For Skin and Hair
Buckwheat is a powerhouse of niacin, riboflavin, thiamin, vitamin B, Pantothenic acid, folate, pyridoxine, etc. These nutrients are necessary to improve the condition of the damaged and dry scalp. You can witness hair growth once you start consuming buckwheat in any form due to the potent properties found in it. Moreover, vitamins and antioxidants found in it can do wonders for your skin. When consumed regularly, these nutrients function to delay signs of aging keeping your skin smooth and baby soft.
11. Prevents Cell Damages
Due to vitamins and other minerals deficiency, your overall well-being begins affecting adversely. The nutrients like riboflavin, folate, niacin, and thiamin can prevent you from various damages like cells, tissues, muscles, etc. Incorporating buckwheat into your daily diet can even treat damages of nails like discoloration and fungus.
It wouldn’t be wrong if you consider buckwheat as a tremendous food that is potent enough to combat various health-damaging factors. From skin to digestion, there is rarely any health problem that nutrients found in buckwheat cannot treat. Therefore, start incorporating it into your diet regularly and reap its beneficial components.