Health Benefits of Buckwheat Flour

 

 Health Benefits of Buckwheat Flour

Hello Friends!

Today we will talk about Buckwheat flour and why we should use it? Buckwheat is one of the healthiest, nuttiest, most versatile whole grains. We should use it because it is completely gluten free and unrelated to wheat and all the grasses in the wheat family. As we all know that to enjoy good health, to bring true happiness to one’s family, to bring peace to all, one must first discipline and control one’s own mind. Let’s talk about Buckwheat and its benefits for health in detail. 

Buckwheat:

1. Buckwheat is a relatively low input crop that has relatively high yields in marginal soil.

2. Buckwheat is a plant cultivated for its grain like seeds as a cover crop.

3. Buckwheat is an Asian plant of dock family, producing starchy seeds that are used for fodder and also milled into flour which is widely used in the U.S.

4. Buckwheat is a type of small black grain. Buckwheat also refers to the flour itself.

5. Buckwheat is actually a fruit seed that is related to sorrel, knotweed and rhubarb.

(Also Read: Health Benefits of Guava Fruit)

Origin of Buckwheat:

1. It is thought that Buckwheat originated in Southeast Asia around 5-6 thousand years ago.

2. Then it spreads to Central Asia, Middle East and then Europe.

3. Buckwheat was documented in Finland by at least 5300 BCE.

4. It was finally brought to North America in 1600s.

How Buckwheat produces small brown seeds?

1. Buckwheat’s scientific name is “Fagopyrum Tataricum’ or ‘Fagopyrum Esculentum’.

2. Buckwheat is a hearty plant bearing 3 sided grains like seeds. At maturity it stands at between 2 and 4 feet tall. It flowers prolifically for 2 to 3 weeks.

3. Then it produces hundreds of small brown seeds with high nutritional value.

4. Each seed is protected by a hard outer shell or hull much like a sunflower seed.

How we can grow Buckwheat?

1. Sow Buckwheat from late spring to late summer, whenever a bed will be unused for more than three weeks.

2. Broadcast seed into cultivated soil so that the seeds are about 2 inches apart and one-half inch deep.

3. Buckwheat can be pulled up and composted or turned under any time. It will return the most organic matter when taken down 5 to 6 weeks after seeding.

(Also Read: 10 Best foods to improve Eye Sight)

Geographical Conditions for Buckwheat:

1. Buckwheat is a warm weather crop.

2. It requires warm temperature during growing season from sowing until harvest.

3. 8-10˚c soil temperature is needed for Buckwheat.

4. It starts to grow rapidly when temperature reaches 15-20˚c.

5. Buckwheat requires high amount of precipitation.

6. Buckwheat does not tolerate drought because of its shallow root system.

Buckwheat in India:

In India Buckwheat is sold as flour, popularly known as Kuttu Ka Atta. It is used during Navratri to make parathas. Buckwheat is cultivated in Himalayas primarily in Nepal, Bhutan and India. In India the crop is widely grown in Jammu and Kashmir, Arunachal Pradesh. To distinguish it from grains, it is sometimes called a Pseudocereal in India.

International Symposium on Buckwheat:

A four day International Symposium on Buckwheat was held in Shillong, Meghalaya. It has been organized by North Eastern Hills University, Shillong. The theme of this conference is “Diversifying food systems for health and nutritional security”. The symposium will discuss issues related to intensifying the use of Buckwheat grains as a food crop so as to diversify the nutritional basket available to mankind.

Nutritional Components in Buckwheat Flour:

 

Nutrients	Values  (one cup of Buckwheat)
Protein	5.68 g
Fat	1.04 g
Carbohydrate	33.5 g
Fiber	4.5 g
Potassium	148 milligram
Phosphorus	118 mg
Magnesium	86 mg
Calcium	12 mg
Iron	1.34 mg

Vitamins in Buckwheat:

1. Thiamine

2. Riboflavin

3. Niacin

4. Folate          

5. Vitamin K

6. Vitamin B-6

(Also Read: Vitamin- An Essential Nutrient)

Amazing Health Benefits of Buckwheat flour:

1. Improves Blood Flow:

The red color of the stem reminds us of blood circulation. It improves blood flow by strengthening veins and small blood vessels. It is also used to treat varicose veins and poor circulation in the legs. Buckwheat flour is a good source of magnesium. This mineral relaxes blood vessels. It also prevents hardening of arteries that is Atherosclerosis.

2. High Blood Pressure:

Buckwheat flour lowers the risk of high cholesterol and high blood pressure. The Yi people of China consume a diet high in Buckwheat. Buckwheat flour lowers total serum cholesterol, lowers low density lipoprotein cholesterol (LDL) because it contains flavonoids particularly rutin. Flavonoids are phytonutrients that protect against disease by extending action of Vitamin C and acting as antioxidants. Flavonoids keep platelets from clotting thus promotes good cholesterol and lowers triglyceride levels in blood. In this way it controls blood pressure.

(Also Read: Heart Attack or Cardiac Arrest: What’s the Difference)

3. Diabetes:

Buckwheat flour also controls blood sugar level and insulin responses. Buckwheat flour is enriched with magnesium. According to one research in Canada published in Journal of Agricultural and Food Chemistry it has been found that Buckwheat flour is helpful in Diabetes. Chiro-inositol compound in Buckwheat lowers blood sugar level. Along with it mineral magnesium acts as a co-factor for more than 300 enzymes including enzymes involved in body’s use of glucose and insulin secretion.

 

4. Gall Bladder Stones:

Buckwheat flour helps to avoid gall bladder stones according to article published in American Journal of Gastroenterology. Buckwheat flour reduces the secretion of bile acid (excessive amounts contribute to gallstone formation). The protein in Buckwheat flour suppresses gallstone formation by enhancing bile acid synthesis and fecal excretion of both neutral and acidic steroids.

5. Improves Digestion:

Fiber in Buckwheat supports the intestines in digesting food. It enhances functioning of bowel movement. Buckwheat is enriched with Vitamin Niacin. Thus it promotes cell lining of Colon and good bacteria in gut.

 

6. Weight Loss:

Buckwheat is enriched with protein. Researchers have found that high protein foods are essential for weight management. Buckwheat flour leads to greater satiety and results in weight loss.

7. Celiac Disease:

It is an immune reaction to eating gluten, a protein found in wheat, barley and rye. Buckwheat is gluten free and safe for those with Celiac disease. Studies show that Buckwheat flour and its purified proteins have no immunologic reactions for patients with celiac disease. Rutin in Buckwheat flour prevents production of histamine, which can improve airborne allergies and food intolerances.

8. Anti Cancer:

Fiber in Buckwheat promotes cell lining of colon and prevents us from colon cancer. Buckwheat is rich with bound antioxidants like glutathione and superoxide dismutase. Along with it Buckwheat is also enriched with Quercetin antioxidant. These antioxidants lower the risk of small bowel cancer as well. Buckwheat flour prevents women from breast cancer because it contains plant lignans.

(Also Read: Health Benefits of Tulsi/Holy Basil)

9. Immunity System:

Buckwheat flour improves our metabolism of body because it is rich source of antioxidants and magnesium.

10. Anemia:

It is a condition in which oxygen carrying capacity of blood is reduced. Buckwheat flour prevents us from anemia because it is enriched with Iron.

11. Building Block of Bones:

Buckwheat flour improves bone health because Buckwheat is enriched with phosphorous, zinc and selenium.

(Also Read: Calcium Building Block of Bones)

12. Fatty Liver:

The antioxidants in Buckwheat flour that is rutin and quercitin have anti-inflammatory properties. Lecithin is important nutrient for liver cells. In absence of Lecithin liver cells no longer work at capacity and cannot perform task of detoxifying the body. Thus Buckwheat promotes healthy liver, as it contains Lecithin.

13. Cognitive Functioning:

Buckwheat flour improves functioning of brain. Lecithin in Buckwheat flour prevents us from anxiety, depression and mental exhaustion. Phospholipids have also an anesthetic and mood-lifting effect.

14. PCoS: 

PCoS is Polycystic Ovary Syndrome. It is common in girls due to changing lifestyle, stress, more consumption of junk food etc. Buckwheat flour improves symptoms of PCoS because D-Chiroinositol in Buckwheat improves blood sugar metabolism that is production of glycogen.

(Also Read: Health Benefits of Natural Seeds)

Other Benefits of Buckwheat:

1. Buckwheat adds nutrients to soil.

2. Buckwheat makes a good cover crop or rotational crop.

3. Buckwheat suppresses weeds and attracts beneficial insects and pollinators with its abundant blossoms. Thus it extracts soil phosphorous from soil.

Precautions:

1. Buckwheat allergy: Some people exposed to Buckwheat allergy like skin rash, runny nose, asthma in children, itching, swelling and anaphylactic shock that is difficulty in breathing.

2. People who are allergic to latex food like rice should avoid Buckwheat flour because they might become allergic to Buckwheat flour.

3. Pregnant woman and Breast feeding mothers. 

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