Buckwheat has been consumed in India since time immemorial. It has especially gained importance as a grain-substitute for fasting (upvaas) days. Interestingly, this gluten-free seed is now becoming very popular in the U.S., Canada and Europe too. Why? What are the health benefits of this nutrient-packed seed, which make it attractive to so many?
This tiny seed is a treasure-trove of nutrients. With protein and fibre, it improves heart health and helps prevent diabetes and digestive disorders. It is also loaded with antioxidants like rutin, tannin and catechin. It is packed with nutrients like amino acids, vitamins, minerals and antioxidants, which makes it good for health-conscious people. Compared to many other grains and seeds, buckwheat is said to have a unique amino acid composition that works against cholesterol, hypertension and digestive problems like constipation. With so many health benefits, it is not surprising that some people categorise buckwheat as a super-food. It definitely is a good addition to the diets of vegans and those with gluten-sensitivity issues.
Top 13 Super Health Benefits of Buckwheat + Heathy Buckwheat Recipes:
1. Rich in Iron:
Buckwheat is a very good source of Iron, which is a prime nutrient in blood, required to carry oxygen and other nutrients to all parts of the body. Good to prevent Anemia which is where iron stores are very less causing the body to prodce insufficient Red Blood Cells leading to weakness and fatigue.
2. Provides Energy :
Buckwheat is rich in Vitamin B1 which forms ATP (adenosine triphosphate) which body uses for energy. Also it helps in Carbohydrate metabolism which means that it will break down the carbs for the body cells to use.
3. Good for Bones and Teeth :
Rich in Magnesium and Calcium, its good for formation of bones and teeth. Calcium is a mineral that makes bones stay strong. The human body consistently remove small amounts of calcium from our bones and that has to be topped up with Calcium rich foods.
4. Good for Pregnant Women:
Rich in Folate, it helps your body produce and maintain new cells, especially red blood cells. It is particularly important for pregnant women to have enough folate. They must start having folate rich foods like Buckwheat even while they are planning to conceive. Consuming enough folate before and during pregnancy helps to prevent major birth defects concerning the baby's brain.
5. Keeps your heart healthy:
Buckwheat lowers your inflammation thus reduces your blood cholesterol levels. It contains a phytonutrient called Rutin which is a key antioxidant for cardiovascular health.
6. Powerful Antioxidant:
Antioxidants are the substances that help in removing the potentially harmful substances called “free radicals” from our body. They prevent or stop cell damage in your body by reducing inflammation. They help in enhancing your body’s immune system.
7. Rich in Protein:
Buckwheat is a rich plant based source of protein and excellent option for Vegetarians. Buckwheat contains 2 essential amino acids, Lysine and Arginine which is not made from the body but is available only through food.
8. High Fiber:
One cup of cooked buckwheat has 5 grams of dietary fiber. This helps you feel fuller for a longer time and hence you tend to avoid overeating. Fiber is also important for digestive health - insoluble fiber add bulk to the stools and makes waste move through the digestive tract more smoothly, which is better for the gut and can relieve constipation.
9. Diabetic friendly:
Buckwheat is a low GI seed which will slow down the release of nutrients and thus manages your blood sugar levels. Hence it’s an excellent option for switching your regular Dosa to having Buckwheat Dosa. This removes the rice from the Dosa which is pretty high in glycemic index.
10. Gluten Free:
Buckwheat works great for those who are Gluten intolerant and is suffering from celiac disease. Buckwheat is a great option for such people and can lead a healthy life with perfect gluten free options.
11. Rich in Minerals:
Rich in Manganese, Copper, Magnesium and Phosphorus. Magnesium is required for cellular metabolism. Magnesium in buckwheat further helps in growth and recovery of muscle. It reduces your stress and lower the impact of stress on your body.
12. Maintains your blood pressure:
Buckwheat is considered as anti-hypertensive seed because of its high potassium and low sodium content which reduces the constriction of blood vessels and acts as vasodilator. It also maintains the electrolyte balance in the body and thus manages your blood pressure.
13. Helps in Hair Growth:
With so many people facing hair-fall and other hair related issues, it is good to hear that buckwheat helps is hair growth as it has 75% complex carbs, abundant B-complex vitamins and Zinc too.
Nutritional Information of Buckwheat
30 grams of Buckwheat makes one serving.
RDA stands for Recommended Daily Allowance.
Nutritional Information for 30 grams Buckwheat
3.09 grams of Protein
19.53 grams of Carbs
0.72 grams of Fat
4.65 mg of Iron (Fe) = 23.25% of RDA(about 20 mg for women)
0.27 mg of Vitamin B1, Thiamine : 22.5% of RDA (about 1.2 to 1.5 mg)
68.1 mg of Magnesium (Mg) = 19.45% of RDA (about 350 mg )
15.28 mcg Folate, Vitamin B9 (FA) = 15.28% of RDA (about 100 mcg)
1.32 mg of Vitamin B3, Niacin = 11% of RDA (about 12 mg)
2.58 grams of High Fiber = 10.3% of RDA (about 25 to 30 grams)
0.34 mg of Riboflavin, Vitamin B2 = 10.2 % of RDA (about 1.1 mg)
.72 mg of Zinc = 7.2% of RDA (about 10 to 12 mg)
3.09 g Protein = 5.6% of RDA (55 g)
108.6 mg of Potassium (K) :2.3% of RDA (about 4,700 mg)
19.2 mg of Calcium (Ca) = 1.9% of RDA (about 1000 mg)
3.39 mg of Phosphorus : .5% of RDA (about 600 mg for adult)
Top 7 Healthy Buckwheat Recipes
Many of you might have consumed buckwheat as part of your fasting/ upvaas/ faraali diets, but here are some recipes that will help you consume this superfood more often, as part of your daily cooking. From Buckwheat Khichdi to Buckwheat Pancakes, Suva Buckwheat Roti, Buckwheat Dhokla and Buckwheat Dosa too, buckwheat can be cooked in many forms, so you get a great variety and awesome taste along with the health benefits!
These are some of our 7 favourite super healthy buckwheat recipes, but you can also head straight to our website and check out many more…