nutrition-buckwheat-health-benefits

The Benefits of Buckwheat

Buckwheat is one of the super food that is not only healthy but also delicious. You can almost add or mix it up with anything and it will still be delicious. Just some fun facts about buckwheat and its health benefits.

NUTRITIONAL CHARACTERISTICS
The whole bean grain, on average, contains 55% starch, 12% of proteins, 4% of lipids, 2% of soluble carbohydrates, 7% of total food fiber, 2% ash and 18% other compounds, such as organic acids, phenolic fabrics, tannins, and the like. (Figure 2) (Steadman et al., 2001).

Buckwheat contains high levels of magnesium, potassium, phosphorus, iron, zinc, copper and manganese.

  • Magnesium, potassium and phosphorus about 400 mg / 100 g.
  • Calcium is 12 mg / 100 g,
  • iron and zinc up to 3 mg / 100 g,
  • manganese approximately 1.5 mg / 100 g
  • copper only 0.5 mg / 100 g (Ikeda et al., 2006).

100 g of buckwheat provides about 10 to 100% of the recommended daily dose for zinc, copper, manganese, magnesium, potassium, phosphorus and iron, however only a few percent of the recommended daily dose for calcium (Ikeda et al., 2006)

According to the article from the US National Library of Medicine several studies have presented that buckwheat flour may be a basis for producing healthy foods, due to the antioxidant properties associated to its high content of phenolic compounds like rutin and quercetin. Also, buckwheat sprouts have been introduced as a new raw material for the production of functional foods. Young parts, especially leaves of buckwheat are eaten in some countries as a vegetable. Green flour, obtained by milling of the dried plants, is used as a natural food colorant. Indeed, buckwheat sprouts provide an abundance of such nutritional factors as protein, amino acids, minerals (Fe, Zn, Mn, Mg, Cu, Ca), crude fiber and rutin. The free sugars in both the buckwheat seed and the early stages of the seedling were mainly sucrose and maltose, but its composition gradually changed into glucose and fructose as the seedlings Source.

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