What vitamins and minerals are contained in buckwheat?

Although buckwheat considered an original Russian product, in many modern families it is not a frequent guest on the table. However, before deciding whether to eat buckwheat porridge or not, it is worthwhile to become more familiar with its chemical composition and properties.

Read on to find out what beneficial substances buckwheat contains and what harm it can cause.

Nutritional value of buckwheat

No wonder buckwheat is included in many weight loss diets, because it calorie content very small - 313 kcal per 100 g (we are talking about cereals cooked in water). It does not contain trans fats and cholesterol.

Important! Calorie content of buckwheat porridge depends on how it was cooked: with water or milk, whether oil was added or not.

The ratio of proteins, fats and carbohydrates in 100 g of boiled cereal: proteins - 4.2 g (16% of the daily value), fats - 1.1 g (3%), carbohydrates - 21.3 g (4%). The amount of protein (protein) is close to the daily requirement required by a person.

Buckwheat proteins contain amino acids (lysine and methionine), which are easily absorbed by the body. Therefore, this product, despite its low calorie content, gives a feeling of fullness for a long time, for which athletes love it. And for vegetarians it completely replaces meat.

The complex carbohydrates contained in buckwheat take a long time to be processed by the body, so they do not cause spikes in insulin in the blood.

Glycemic index of this cereal varies from 50 to 60 units, which makes it an indispensable product in dietetics.

What vitamins does buckwheat contain?

Buckwheat is rich in water-soluble B vitamins: B1, B2, B5, B6, B9. It also contains vitamins E, H, PP. There are no fat-soluble vitamins in cereals.

Minerals

Cereals contain almost all the minerals needed by the body: potassium, magnesium, zinc, selenium, copper, manganese, iron, chlorine, sulfur, iodine, chromium, fluorine, molybdenum, boron, vanadium, tin, titanium, silicon, cobalt, nickel.

Iron promotes the formation of red blood cells. This helps fight anemia and also maintains a healthy complexion. Calcium is responsible for the strength of bone tissue, reduces brittleness of nails and makes hair beautiful. Potassium regulates blood pressure, and magnesium helps fight depression.

The presence of vitamin P, or rutin, in buckwheat makes it an indispensable product for maintaining health. Rutin strengthens the walls of arteries, makes them elastic, reduces capillary fragility and enhances the effect of ascorbic acid (vitamin C), which improves thyroid function and heart function, strengthening blood vessels.

Important! This cereal does not contain gluten, so it can be consumed by people suffering from celiac disease.

Beneficial properties of buckwheat for the human body

Thanks to its balanced rich content of vitamins and microelements, buckwheat has a variety of positive effects on the functioning of organs and systems:

• reduces the level of bad cholesterol in the blood;
• increases the body's resistance to colds;
• participates in hematopoiesis;
• reduces swelling;
• relieves inflammation of the mucous membranes in gastrointestinal diseases;
• promotes weight loss (you can spend fasting days on buckwheat);
• reduces blood sugar levels;
• relieves insomnia and allergies (to do this, stuff a pillow with buckwheat husks).

Buckwheat is also used in cosmetology - added to nourishing masks for the skin.

Reference. Buckwheat is a good honey plant: about 100 kg of honey is collected from 1 hectare. Dark honey helps cure bronchitis and laryngitis.

Harm and contraindications

The main contraindication to consuming buckwheat is an allergy to it, which is very rare (buckwheat is hypoallergenic). But as always, it is introduced into the diet of young children with caution, like other new products. Complementary feeding with ground buckwheat porridge begins no earlier than six months of age.

For gastrointestinal diseases, this product is not recommended to be consumed in large quantities. A 100 g portion of boiled cereal 2-3 times a week is enough.

The use of vitamin P, which is contained in buckwheat, is contraindicated in cases of increased blood clotting.

Conclusion

If you want you and your family to be healthy, introduce buckwheat dishes into your diet. The composition of vitamins and minerals in this cereal easily replenishes the daily requirement of many useful substances. Buckwheat porridge is especially needed for children, the elderly and those who suffer from chronic gastrointestinal diseases.