Buckwheat: Complete Mineral Profile

Buckwheat ‐ Mineral Information

Introduction

Buckwheat is a cereal grain that is becoming increasingly popular as an alternative to traditional wheat, due to its many health benefits. The term ‘buckwheat’ refers to the product derived from an annual plant known scientifically as Fagopyrum esculentum, which belongs to the Polygonaceae family of flowering plants. This species can be found in North America and Asia, with most of the buckwheat cultivated today originating in Russia. Not only is buckwheat considered a superfood, but it also provides a range of essential minerals. Here we will analyse the health benefits associated with consuming buckwheat, focusing on the particular kinds of minerals available within this nutritious grain.

What Are Minerals?

Before examining the minerals that are obtained from eating buckwheat, let us first consider what the nutritional properties of minerals actually are. In brief, minerals are chemical elements that occur naturally in living tissues, organs, bones and bodily fluids; they are essential for enzymes and hormones to functon effectively, allowing for tissue growth and development. Some of the common types of minerals include sodium (which helps regulate blood pressure), potassium (which has been shown to help muscle contraction) and calcium (essential for healthy bones). Furthermore, minerals derived from food sources – such as Buckwheat – can help reduce the risk of developing certain conditions, including high blood pressure and osteoporosis.

Water-Soluble Minerals

When considering the minerals provided by Buckwheat, one must first distinguish between water soluble and fat soluble forms. As their name implies, water-soluble minerals dissolve in water, making them easy for the body to absorb through the gastrointestinal system. Examples of these include calcium, iron, selenium and zinc. Generally speaking, these minerals cannot be stored so whenever there is an excess, then these minerals are efficiently flushed out of the body via sweat, urine and faeces. Let us now investigate the various types of water-soluble minerals obtained from eating Buckwheat:

Calcium

This mineral works alongside other nutrients such as phosphorus and vitamin D, allowing for strong bones, teeth, nails and joint functioning. Calcium is often referred to as the most abundant mineral in our bodies, and is present in small quantities in many cereals and grains. However, Buckwheat stands out as providing especially good amounts of this element, with 100g of raw buckwheat flour containing 123mg of calcium – 5% of your recommended daily intake.

Iron

Although not occupying quite as dominant a role as other minerals, iron remains very important nonetheless. It is responsible for aiding digestion / conversions of protein into energy, being part of haemoglobin creation (allowing oxygen transport around the body) and backing up immune system functions. On average, 100g of Buckwheat contains 3.2mg of iron – 19% of your necessary daily allowance – thus becoming the perfect supplement for vegans who may lack sufficient dietary sources of this nutrient.

Zinc

Known widely for having anti-aging properties, zinc is contained in all skin cells and is integral for many cellular processes. Zinc strengthens hair follicles, encourages cell regeneration and prevents acne. Moreover, scientific research shows that zine plays a key role in combatting inflammation markers such as cytokines too, helping protect against diseases such as cancer. Those seeking to benefit from zinc need look no further than Buckwheat - 100g of this grain yields 1.7mg of this nutrient, equating to 15% of your RDA.

Fat-Soluble Minerals

Unlike water-soluble minerals that can be quickly disposed of if consumed excessively, fat-soluble minerals are expelled more slowly and seek shelter in fatty tissues. These components can become toxic if taken in excessive amounts, making it vital to stick to sensible servings sizes. Let us now explore some of the fat-soluble minerals available in Buckwheat:

Vitamin A

Also called retinol or beta carotene, Vitamin A helps synthesise proteins in teeth, mucous membranes and glands, whilst preserving vision. Dark leafy greens are generally recognised as excellent sources of Vitamin A yet amongst grains, buckwheat again stands its ground with 100g containing 421IU of this valuable substance – 29 % fo your recommended daily dosage.

Vitamin E

A powerful antioxidant, Vitamin E contributes significantly towards protecting cells from oxidative damage caused by free radicals. Unbelievably, 100g of cooked buckwheat gives you 2.9 mg of Vitamin E, equivalent to 20% of your RDA .

Conclusion

In conclusion, eating Buckwheat is beneficial for human health owing to the variety of minerals and vitamins obtainable from this ingredient. While both water-soluble and fat-soluble minerals are sourced from Buckwheat consumption, highlight contributions include calcium, iron, zinc, Vitamin A and Vitamin E. Therefore, anyone striving to live a healthier lifestyle should certainly take advantage of this nutritious grain.