How much iron is in buckwheat and how well is it absorbed?

Buckwheat is high in iron, one of the key components in the formation of red blood cells. Iron deficiency can lead to anemia. Compared to other grains, the minerals in boiled buckwheat are absorbed especially well.

The article will tell you about the composition of buckwheat, the role of iron in the human body and how to eat this buckwheat so that all the microelements from it are absorbed as fully as possible.

Chemical composition, nutritional value, microelements and vitamins of buckwheat

Carbohydrates are the main component of buckwheat. Protein and various minerals and antioxidants are also present. Some soluble carbohydrates in buckwheat, such as fagopyritol and chiroinositol, lower blood sugar levels after meals.

Composition of buckwheat:

1. Cellulose. Buckwheat contains a decent amount of fiber. This component is beneficial for colon health. By weight, fiber makes up 2.7% of cooked cereals and mainly consists of cellulose and lignin. Buckwheat is rich in insoluble fiber, which means it significantly reduces the chances of gallstones forming.
2. Protein. Buckwheat contains a small amount of protein. By weight, protein makes up 3.4% of boiled buckwheat. Thanks to a well-balanced amino acid profile, the protein in buckwheat is of the highest quality. However, the digestibility of these proteins is relatively low due to antinutrients such as protease inhibitors and tannins.Like other pseudosereals, buckwheat does not contain gluten and is therefore suitable for people with gluten intolerance.
3. Vitamins and minerals. Buckwheat contains more minerals than many common grains such as rice, wheat and corn. Buckwheat is rich in vitamins that support the functioning of the immune, nervous and hematopoietic systems, have a beneficial effect on the digestion process, and promote weight loss, namely: retinol, tocopherol, thiamine, riboflavin, pyridoxine, folic acid, niacin, beta-carotene. Minerals contained in buckwheat: manganese, copper, magnesium, iron, phosphorus.
4. Other plant compounds. Buckwheat is rich in antioxidants of plant origin: rutin, quercetin, vitexin, chiroinositol. These are soluble carbohydrates that lower blood sugar levels and help treat diabetes. One of the most important qualities of buckwheat is its high level of phytonutrients, in particular flavonoids. These important compounds eliminate dangerous free radicals, a byproduct of cellular metabolism that causes heart disease and other pathologies.

The nutritional value of buckwheat is significantly higher than in many other cereals:

Reference! Properly prepared porridge combined with protein or fiber helps lose weight.

The role of iron in the human body

Iron helps form and oxygenate blood cells. One of the most important functions of a microelement is the synthesis of heme, which forms hemoglobin, a protein found in red blood cells.

The main role of hemoglobin is transporting oxygen from the lungs to body tissues to maintain basic life functions. Without healthy red blood cells, your body won't get enough oxygen.

Besides, iron promotes full cognitive function and has a positive effect on memory, attention (concentration), learning, intelligence, communication.

The amount of iron a person should take daily depends on age and gender. Women need more than men. Men over 18 years of age need 8 mg per day. Women - 18 mg per day until age 50 and 27 mg per day during pregnancy. Women over 50 need the same amount of iron as men.

Iron deficiency known as iron deficiency anemia, in which red blood cells in the human body tend to decrease in number.

Signs of an element shortage:

• increased fatigue;
• weakness;
• pale skin;
• chest pain, fast heartbeat, or shortness of breath;
• headache, dizziness;
• cold hands and feet;
• inflammation or soreness of the tongue;
• brittle nails;
• poor appetite.

Iron deficiency can cause complications regardless of age or gender. Heart problems occur because the blood's ability to carry enough oxygen is reduced when iron levels are low. A lack of oxygen damages cells and forces the heart to work harder. Long-term exposure to the heart causes arrhythmia, cardiomegaly, heart murmurs, and in some cases, heart failure.

Read also:

Which buckwheat is better, dark or light?

What is the difference between green buckwheat and regular buckwheat?

How to choose buckwheat correctly

How much iron is contained in buckwheat per 100 g

100 g of cereal contains 2.2 mg. In addition to it, buckwheat is rich in other beneficial nutrients.:

The benefits of buckwheat for iron deficiency

Buckwheat occupies one of the leading positions in terms of the percentage of iron in its composition., although many refuse it due to insufficiently bright taste characteristics.

Is iron from buckwheat absorbed by the human body?

Since buckwheat is a plant product, it contains non-heme form of iron. Non-heme iron is less easily absorbed by the body.

Attention! The foods you eat affect not only how much iron you consume, but also how well your body absorbs it.

How to increase the body's absorption of iron:

1. Eat foods rich in vitamin C. Vitamin C improves the absorption of iron. Foods high in vitamin C include citrus fruits, dark green leafy vegetables, bell peppers, cantaloupe and strawberries.
2. Include foods rich in vitamin A and beta-carotene in your diet. Vitamin A plays an important role in maintaining healthy vision, bone growth and the immune system. The best sources of beta-carotene and vitamin A are carrots, sweet potatoes, spinach, cabbage, pumpkin, red peppers, cantaloupe, apricots, oranges and peaches.
3. Include poultry and fish in the menu. Adding 75 g of meat to a meal increases the absorption of non-heme iron by approximately 2.5 times. In addition, 1 g of meat or fish has been found to provide a boosting effect similar to that of 1 mg of vitamin C.

How much buckwheat to eat to compensate for iron deficiency

Buckwheat contains an average of 2.2 mg of iron. Knowing this indicator, you can easily calculate the optimal amount for yourself.Be sure to take your age into account and don’t forget that iron is also found in other foods—it’s not necessary to make up for the deficiency with buckwheat alone. Determine for yourself the optimal weight of the finished product and break up your meals so that you get fractional meals throughout the day.

Buckwheat you can use porridge as the main source of iron, but let its amount be slightly less than the norm: this way you will “leave room” for iron from other dishes, so as not to create a surplus. As a rule, one bowl of buckwheat porridge per day is enough to replenish iron deficiency in the body. The main thing is regularity - it is required to eat it for 1.5-2 months.

In what form is it best to consume?

Buckwheat porridge best eaten boiled. Always rinse buckwheat with cold water before cooking.

Cook buckwheat in water in a ratio of 1:2. As soon as the water boils, add the washed buckwheat, reduce the heat and cover the pan with a lid. Leave to simmer for 15 minutes. By then the water should be absorbed. Now turn off the gas and let the porridge brew for another 15 minutes. Then add salt, stir and serve.

Conclusion

The health benefits of buckwheat are determined by the high quality of protein, the concentration of essential amino acids, large amounts of iron, zinc, selenium, antioxidants and other vital elements. Since buckwheat contains a non-heme form of iron, the diet should include foods with vitamin C, which increases the absorption of the microelement.