Buckwheat also is known as common buckwheat, beech wheat, Japanese buckwheat and Silverhill. Buckwheat is a plant cultivated for its grain-like seeds and as a cover crop. Buckwheat is not related to wheat, as it is not grass. Instead, buckwheat is related to sorrel, knotweed, and rhubarb. Because its seeds are rich in complex carbohydrates, it is mention as a pseudocereal.
Historically, it was a very popular food during the 17th–19th centuries, although it was later neglected during the 20th century in Western countries because of competition from wheat. The cultivation of buckwheat grain decreases sharply in the 20th century with the adoption of nitrogen fertilizer that increased the productivity of other staples.
Botanical Name: Fagopyrum esculentum
The name buckwheat name comes from its triangular seeds, which resemble the much larger seeds of the beech nut from the beech tree and the fact that it is used like wheat.
As buckwheat contains no gluten, it may be eaten by people with gluten-related disorders, such as celiac disease, non-celiac gluten sensitivity or dermatitis herpetiformis.
Buckwheat is used as food, in beverages, in biological control, upholstery filling, etc. Various recipes are also being made from buckwheat.
Nutritional Profile
Health Benefits
Improves heart health
Buckwheat is a good source of magnesium which is useful in improving blood pressure by relaxing the blood vessels. Also other minerals like iron, phosphorus, copper, and manganese help in reducing blood pressure and improving blood oxygenation. This reduces blood pressure naturally without the use of harmful chemicals.
These vitamins like B include niacin, folate and vitamin B6 rich in buckwheat which reduces the concentration of cholesterol in the blood that contributes to cardiovascular problems like stroke and heart attack. It is known to decrease the levels of bad cholesterol LDL and increases HDL – good cholesterol levels.
Flavonoids are present in buckwheat which is known for their effectiveness in reducing cholesterol levels in the blood, keeping capillaries and arteries strong and flexible, reducing high blood pressure and reducing the risk of arteriosclerosis.
Being rich in B vitamins, particularly niacin, folate and vitamin B6, buckwheat is highly beneficial for cardiovascular health.
A study shows that High-quality proteins in Buckwheat which remove the plaque forming triglycerides and low-density lipoproteins (LDL) which is highly beneficial for an individual with weak heart functions and other cardiovascular problems.
MAIN THING: The Mineral, Vitamins, Flavonoids and high-quality protein in buckwheat helps to Reduces Blood Pressure and Maintains Cholesterol Levels this combination for a healthy cardiovascular system.
Prevents risks of diabetes
Buckwheat contains minimum carbohydrates and ranks low on the glycemic index. The nutrients in buckwheat may conduse to blood sugar control.
Buckwheat has the potential to regulate blood sugar levels effectively and to prevent you from health ailments like fatigue, inflammation, and metabolic syndrome – that is common in diabetes.
Buckwheat is also rich sources of magnesium, a mineral that acts as a co-factor for many enzymes, which regulates insulin secretion and use of glucose in the body
A study has been found that the consumption of boiled buckwheat groats or bread baked using buckwheat flour induced significantly lowered postprandial blood glucose and insulin responses compared with white wheat bread.
MAIN THING: The nutrients and Minerals in buckwheat are responsible for the prevention of diabetes
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.
A low intake of fiber can lead to constipation, hemorrhoids and elevated levels of cholesterol and sugar in the blood. Conversely, an excess of fiber can sometimes lead to bowel obstruction, diarrhea or even dehydration
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.
Dietary fiber is an essential component when it comes to maintaining your gut health. Several studies have proved that buckwheat can facilitate the growth of good bacteria in the large intestine.
MAIN THING: Regular consumption of buckwheat can fight factors that contribute to constipation and indigestion.
Strong your muscles
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.
MAIN THING: Regular consumption of buckwheat has beneficial effects on muscle development
Antioxidant activities
Antioxidant activity is the fundamental prophylactic property which is important for humans. A variety of biological functions such as antimutagenic, anticarcinogenic and antiaging originated from an antioxidant property
Condensed catechins and phenolic acids, including hydroxybenzoic acids, synergic, p-hydroxybenzoic, vanillic and p-coumaric acids that have antioxidant properties are present in buckwheat grains.
The antioxidant properties of buckwheat are often used as an antidote for x-ray irradiators. Enterolactone is believed to protect against breast cancer and other forms of cancer-related to hormones.
A diet loaded with antioxidants 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.
MAIN THING: The phenolic compound found in buckwheat that has antioxidant properties that protect against infectious disease and Cancer.
Weight loss
The component inositol makes buckwheat a well-balanced food with minimal calories. This reason is why it is considered an ideal option for obese and fitness junkies alike.
A good amount of Dietary fiber found in buckwheat which helps for the proper digestion of foods also gives a feeling of satiety and helps in losing weight.
Buckwheat has fewer calories in comparison to wheat or barley. It is free of saturated fat and cholesterol and rich in dietary fiber and protein.
This combination plays an important role in suppressing appetite, controlling blood sugar, facilitating proper digestion and building lean muscle mass.
MAIN THING: Buckwheat is Low calorie with high fiber foods that can be very helpful in weight loss.
Childhood asthma
Buckwheat has a high content of magnesium and vitamin E, which can help in reducing the incidence of childhood asthma.
A report published in Asian Pac J Allergy Immunol, consumption of whole buckwheat grains can reduce the risk of childhood asthma by around 50 %.
MAIN THING: Whole buckwheat grain has magnesium and vitamin E helps to prevent childhood asthma
Skin care
The vitamins and antioxidants found in Buckwheat can delay signs of aging keeping your skin smooth and baby soft.
Buckwheat contains large amounts of rutin which are beneficial in protecting against skin damage caused by the sun. Hence, it can be considered as a natural suntan lotion as it provides protection against the harmful rays of the sun.
The powerful antioxidants and flavonoids present in buckwheat prevent premature skin aging.
The magnesium contained in buckwheat has a relaxing effect on the blood vessels, thus improving blood circulation. This results in a glowing and youthful looking skin.
MAIN THING: Regular consumption of buckwheat acts as natural suntan, prevents aging and makes your skin glow.
Hair care
The niacin, riboflavin, thiamin, vitamin B, Pantothenic acid, folate, pyridoxine, etc. found in Buckwheat that is necessary to improve the condition of the damaged and dry scalp.
Buckwheat contains 75% of complex carbohydrates. Whole grain-carbohydrates are great for proper growth of hair. Buckwheat is rich in vitamin A, B-complex vitamins and zinc, making it highly conducive for hair growth.
Vitamin B6 or pyridoxine is vital for hair growth and health. Being soluble in water, this vitamin cannot be stored in the body. It has to be replenished from some food sources or supplements. Buckwheat is a great source of vitamin B6.
MAIN THING: You consuming buckwheat which helps in hair growth and improves your hair health due to vitamin A, B-complex vitamins and zinc in it.
Special uses
Buckwheat also contributes to mental health. It includes tryptophan which influences the mood in a positive manner, thus making happy and preventing depression.
Postmenopausal Women are more susceptible to health problems like high cholesterol levels, blood pressure, breast cancer, and cardiovascular problems. Buckwheat include in your diet which is essential for postmenopausal women as it lowers the risk of such problems
Buckwheat contains rich in insoluble fiber, can help in preventing gallstones.
Safety Profile
Buckwheat is Possibly safe for adults when taken as a medicine. Buckwheat can cause allergic reactions in some people.
Special precaution & Warning
Pregnancy and breastfeeding: No reliable information. Avoid use on the safe side.
Buckwheat allergy: Some people develop buckwheat allergy. avoid use on the safe side.
Allergies to latex or other foods, including rice: Some people who are allergic to rice might also become allergic to buckwheat.
Selection And Storage
Selection
Buckwheat should be pale greenish white and has a mild taste. It should be hulled and has a pretty little heart shape.Buckwheat comes in different grain sizes. Select according to the need.
Storage
Buckwheat should be tightly wrapped for refrigerator or freezer storage. It is best to store buckwheat in the refrigerator or freezer. The shelf life of buckwheat can be up to 2 to 3 months in the refrigerator and 6 months or longer in the freezer when stored correctly.
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