Buckwheat can be regarded as a superstar nutrient food, for the numerous health benefits that are there to its credit. The versatile food is possible prebiotic (a carbohydrate that prompts the growth of “friendly” bacteria in the digestive tract). This golden and precious food was first cultivated in Southeast Asia and from there; it spread to Europe, Central Asia and Tibet. It can easily be used as an alternative to rice, porridge or wheat and is a boon for people who suffer from an allergy to the first three, as it has all the essential nutrients required by the body. Today, buckwheat is widely produced in Russia and Poland, where it plays an important role in their traditional cuisines. Other countries where buckwheat is cultivated commercially include the United States, Canada, and France, the country famous for its buckwheat crepes. With this article, we will help you explore the benefits of Buckwheat in detail.
Health Benefits Of Buckwheat
- Buckwheat is high in fiber, as 1 cup of cooked buckwheat groats contains over 4 grams of dietary fiber, which is essential to keep the bowels moving.
- The protein in buckwheat is the best known source of high biological value proteins in the plant kingdom. It contains the eight essential amino acids (eight proteins that body cannot manufacture), making it closer to being a "complete" protein.
- Buckwheat is also a good oil source of an essential fatty acid, Alpha-Linolenic Acid that is important for the body to stay healthy. It is also high in lysine.
- It contains 75% complex carbohydrates, which satisfy our appetite and fuel our cells. It is also good for people who struggle with wheat allergies and gluten intolerance.
- Owing to the quantity of magnesium contained in buckwheat, it has a relaxing effect over blood vessels, helps improve circulation, decreases blood pressure and reduces cholesterol.
- As it contains plenty of vitamins with B complex, buckwheat is recommended in case of liver disorders and illnesses where it is advisable to restrict the quantity of sugary substances consumed each day.
- Due to a good mineral list (phosphorus, magnesium, iron, zinc, copper and manganese) and high flavonoid content, it's traditionally used to fix low hemoglobin and frequent colds and flu.
- Buckwheat helps lower glucose levels and is beneficial for managing diabetes.
- Due to the presence of inosit, it is regarded as a well-balanced and low-calorie diet that helps in reducing fat accumulation and adjusts metabolism as well as lipo-soluble vitamins.
- Buckwheat contains rutin, a medicinal chemical that strengthens capillary walls, reduces hemorrhaging in people with high blood pressure, prevents heart attack and increases microcirculation in people with chronic venous insufficiency.
- It also helps the liver in processing hormones, medicines, and glucoses, with a protective hepatic effect.
- Buckwheat has phytonutrient plant lignans, which are converted into mammalian lignans by friendly flora in our intestines, including one called enterolactone that is thought to protect against breast cancer as well as against other forms of cancer dependent on hormones and even heart disease.
- Buckwheat is an antidote for X-ray irradiations or other forms of irradiation, as it contains antioxidants.
- Eating foods high in insoluble fiber, such as buckwheat, can help women avoid gallstones. It is also protective against childhood asthma.
- Eating a serving of whole grains, such as buckwheat, at least 6 times a week is good for postmenopausal women with high cholesterol, high blood pressure, post menopausal breast cancer or other signs of cardiovascular disease.
- Buckwheat should be rinsed thoroughly, to remove any dirt or debris, by washing it under running water, before cooking.
- Add one part buckwheat to two parts boiling water or broth and boil it. Turn down the heat and cook it for 30 minutes.
- Cook up a pot of buckwheat for a change of pace from hot oatmeal, as a delicious hearty breakfast cereal.
- Add chopped chicken, garden peas, pumpkin seeds and scallions to cooked and cooled buckwheat, for a delightful lunch or dinner salad.
- Combine buckwheat flour with whole wheat flour, to make delicious breads, muffins and pancakes.
- Add cooked buckwheat to soups or stews, to give them a hardier flavor and deeper texture.