Chemical composition and nutritional value of buckwheat - detailed description with tables

Buckwheat holds the lead among cereals in terms of the content of nutrients. At the same time, when boiled, it is low-calorie, which allows it to be included in most diets. Thanks to the chemical composition of buckwheat, dishes made from it are good for the health of children and adults, saturate the body and help fight excess weight.

Chemical, mineral composition and nutritional value of buckwheat

The benefits of this cereal depend on the method of preparation.. During intensive heat treatment, some vitamins and minerals are destroyed. Buckwheat dishes steamed in a thermos, simmered in a stove or oven retain the most beneficial substances. The most gentle way is pour boiling water over the cereal for several hours in a thermos.

Trace elements and minerals

Buckwheat grains contain a large amount of useful substances. Some of them are rare, so cereals must be included in the diet at least three times a week.

The largest proportion of microelements in buckwheat comes from iron, manganese and zinc.

Iron in the human body is mainly found in blood hemoglobin, a fifth is in the liver, bone marrow and muscles, and the same amount is involved in the synthesis of cellular enzymes.

Manganese is essential for the functioning of the nervous system, participates in the regulation of lipid and carbohydrate metabolism, the metabolism of thyroxine (thyroid hormone), is necessary for the formation of red blood cells and increasing hemoglobin levels. Without this mineral, the likelihood of developing various pathologies in embryos and young children increases, immunity decreases, and the risk of cardiovascular diseases and cancer appears.

Zinc is the second most important element after iron for the human body.. It is involved in the synthesis of fats, carbohydrates and proteins. Serves as the basis for hormones, leukocytes, and antibodies. Not a single metabolic process in the body can function without zinc. A deficiency of this microelement leads to severe damage, all systems suffer - digestive, reproductive, nervous, bone, respiratory, hormonal, nervous.

Important! Chicken meat is considered equal to buckwheat in terms of zinc content, manganese - spinach and pumpkin seeds, iron - beef liver.

Iodine

Does buckwheat contain iodine? Most of it is found in seafood, cranberries, prunes, and strawberries. However, many allergy for fish, and fresh berries are not always available. Buckwheat contains only 2.2% of the daily value of iodine. Therefore, this cereal allows you to maintain iodine levels in the body if consumed frequently.

Important! Deficiency of this element leads to disturbances in the functioning of the thyroid gland. Iodine is essential for pregnant women to develop a healthy baby.

How much iron is in boiled buckwheat?

Heat-treated cereal contains exactly three times less glandthan in the dry product. Cooking porridge in a thermos helps preserve the mineral as much as possible: pour boiling water 1:2 over dry cereal and leave overnight. In the morning, hot crumbly porridge is ready to eat.At the same time, it retains the maximum amount of useful elements.

Phytic acid

This nutrient is very beneficial for the body.. Phytic acid has antioxidant and antitumor effects. It prevents the formation of kidney stones, atherosclerosis, and prevents the development of inflammatory diseases.

Wherein phytate binds some elements, preventing them from being absorbed by organisms. Primarily, zinc, iron, manganese, calcium and magnesium. That is, those elements that provide maximum benefit to buckwheat dishes.

Important! To neutralize phytic acid in buckwheat, it is enough to soak the kernels for 4-6 hours before cooking. Another method is germination and fermentation, but it only applies to green buckwheat.

Macronutrients

These elements are contained in buckwheat in significant quantities, due to which it has great benefits for the human body.

All macroelements are contained in cereals in an easily digestible form, therefore, including buckwheat in a regular diet allows you to maintain a normal balance of minerals.

Magnesium

Magnesium is in fourth place in terms of importance for the human body. This intracellular element of all tissues is involved in maintaining fluid balance and enzymatic reactions.

Magnesium deficiency affects the nervous system – tremors of the limbs, dizziness, and convulsions occur. In severe conditions, depression, insomnia, panic attacks, and increased fatigue are observed.

From the cardiovascular system, magnesium deficiency may cause hypertension, tachycardia, increased risk of coronary heart disease (CHD).Therefore, regular consumption of buckwheat, rich in magnesium, helps maintain health for many years.

Sodium

This the element ensures the transport of substances into and out of the cell, regulates the level of body fluids, is responsible for the acid-base balance, and is directly involved in metabolic processes.

Important! Sodium deficiency in the body is rare, but its excess leads to edema and hypertension.

Phosphorus content

This the element takes care of building and maintaining healthy bone tissue, including it is very important for the strength of teeth. Phosphorus is actively involved in many metabolic processes: energy, protein, carbohydrate. Along with other elements, it maintains acid-base balance. 100 g of buckwheat contains almost half of the daily requirement of phosphorus.

How much calcium is in buckwheat

Calcium is contained in large quantities in the human body - up to 1.5 kg. Mainly in bones and teeth. However, its role in maintaining the strength of the skeleton is not limited. Calcium is responsible for muscle contraction, including the walls of blood vessels and the myocardium. The synthesis of hormones is also not possible without this mineral. Calcium takes part in the synthesis of neurotransmitters, complex proteins and hormones.

Important! Despite the fact that 100 g of buckwheat contains only 2% of the daily requirement of the mineral, from this product it enters the body in balance with its other “comrades” in maintaining the most important functions - potassium, sodium, magnesium and manganese.

Silicon

This the element is necessary to maintain joint mobility and normal functioning of internal organs. Buckwheat contains 270% of the daily requirement of silicon, but not all of it is absorbed by the body. Products rich in this mineral are especially useful for women during menopause.

Amino acid composition of buckwheat

These substances are necessary for the human body to ensuring uninterrupted and correct operation.

The content of all essential acids in 100 g of buckwheat is 10% from the daily needs of the body.

Arginine in buckwheat

Until the age of 30, this conditionally essential acid is synthesized in small quantities by the body.. However, this process can stop earlier if a person takes antibiotics, receives chemotherapy treatment, or is sick for a long time.

The role of arginine is mainly to dilate blood vessels. That is why it is indispensable for improving the functioning of the heart, brain, blood vessels, blood pressure stabilization.

Vitamins

Vitamins contained in the kernel, have a beneficial effect on all human organs and systems. There is such a variety of them in buckwheat that is not found in any other cereal.

Composition of vitamins in the kernel (per 100 g):

• A (carotene) – 2 mcg;
• B1 (thiamine) – 0.43 mg;
• B2 (riboflavin) – 0.2 mg;
• B4 (choline) – 54.2 mg;
• B5 (pantothenic acid) – 0.44 mg;
• B6 (pyridoxine) – 0.4 mg;
• B9 (folate) – 32 mcg;
• E (tocopherol) – 0.8 mg;
• H (biotin) – 10 mcg;
• K (phylloquinone) – 7 mcg;
• PP (nicotinic acid) – 7.2 mg.

Vitamins PP, A, B4 are completely destroyed during prolonged heat treatment, therefore, if they are deficient in the body, gentle methods of preparing cereals should be used.

Nutritional value and calorie content

Buckwheat is a nutritious product. Despite the increased calorie content, dishes made from it are considered dietary due to their low glycemic index. It is only 50 units, so buckwheat is recommended for regulating sugar levels in diabetic diets.

Nutritional value of buckwheat, in 100 g:

• proteins – 12.6 g;
• fats – 3.3 g;
• carbohydrates – 57.1 g;
• cellulose – 11.3 g;
• water – 14 g;
• energy value – 308 kcal.

Calorie content of boiled buckwheat is only 103 kcal, so it belongs to dietary products.

Conclusion

Buckwheat is a healthy, nutritious product with low calorie content. The chemical composition of cereals makes it possible to classify it as one of the most necessary crops to include in the diet. A wide variety of dishes are prepared from buckwheat, so even 3-4 times a week you won’t get tired of it. To preserve the most valuable vitamins and minerals, it is better not to cook the cereal, but to steam it in a thermos.