Buckwheat: Complete Vitamin Profile

Buckwheat ‐ Vitamin Information

Introduction

Buckwheat is an ancient grain that can be found in many areas around the world. It has been used for centuries as a staple food source due to its nutritional value and wide availability. Not only does it possess impressive amounts of carbohydrates, fiber, and protein, but it also contains many vitamins and minerals. In this paper, we will discuss the specific vitamins present inside of buckwheat in order to gain insight into its health benefits.

Thiamin (Vitamin B1)

Thiamin, also known as vitamin B1, helps to regulate metabolic processes within the body by contributing to the synthesis and breakdown of fatty acids, glucose, pentose sugars, and amino acids. According to the United States Department of Agriculture, 100 grams of uncooked buckwheat flour contains 0.84 milligrams of thiamin or 71% of our daily recommended intake. This amount of thiamin provides us with numerous benefits such as improved energy levels, better digestion, improved heart and nervous system health, and even potentially preventing cataracts and memory loss.

Riboflavin (Vitamin B2)

Along with thiamin, buckwheat also contains riboflavin (vitamin B2). Riboflavin helps in forming red blood cells, which are responsible for circulating oxygen throughout our bodies, as well as aiding in releasing energy from carbohydrates and fatty acids. A single serving of cooked buckwheat groats can provide us with up to 33% of our daily recommended intake of this vitamin. The presence of riboflavin may help improve skin conditions, reduce migraine headaches, decrease overall fatigue, and promote eye health.

Niacin (Vitamin B3)

Niacin, otherwise known as vitamin B3, serves as part of the enzyme system that is required for numerous vital metabolic functions. It helps maintain healthy hair, skin, eyes and liver, while also appearing to improve cholesterol levels. According to nutritioushealthygameplan.com, a cup of seventy-seven gram husked raw buckwheat supplies about 10% of our daily niacin requirements. As a result, regularly consuming buckwheat significantly reduces the risks associated with cardiovascular disease and diabetes, due to its ability to increase HDL (good cholesterol), lower LDL (bad cholesterol), and regulate insulin sensitivity.

Vitamin B5

In addition to B1, B2 and B3, Buckwheat is also rich in Vitamin B5. Also known as pantothenic acid, this water-soluble vitamin is widely found in plants and animals where it plays a major role in breaking down proteins and carbohydrates. 100 grams of cooked buckwheat can provide us with 955 micrograms of Pantothenic Acid —or 17 percent of the Recommended Dietary Intake (RDI)—which can help with various hormones and enzymes related activities such as producing stress hormone cortisol a well as sex hormones testosterone and estrogen and neurotransmitter acetylcholine. Other essential properties include anti-inflammatory abilities, improving nerve communication, helping with the production of energy, enhancing intestinal absorption and blood circulation, alleviating anxiety/depression symptoms and reducing oxidative damage as well as improving general metabolism.

Vitamin B6

Among all particular B-group vitamins, few are as important to maintaining a solid functioning of bodily functions like Vitamin B6. Buckwheat ranks high on this account since 100 grams of uncooked buckwheat kernels yield more than 12% of RDI of this condiment regulator. Vitamin B6 offers the body some key advantages when increased amounts are available: proper formation of red blood cells prevention of neural tube defects during pregnancy; protection against cardiovascular diseases through contribution to homocystiene lowering; plenty of improvements to any given state of exhaustion, including prenatal ones; enhanced sleep quality through serotonin converting capabilities as well as possible link to counteracting light depression by releasing dopamine. Overall Vitamin B6 aided buckwheat can cause endless positive changes when balanced within our diet

Vitamin B9

Including Vitamin B9 —also referred to as folic acid—200g servings of dry roasted buckwheat provide 34 mcg or 8.5% of the RDI for this nutrient. Vitamin B9 works cohesively with other B group vitamins, functioning to produce red blood cells, use stored energy and convert amino acids into new molecules as needed. Deficiency in this vitamin can lead to megaloblastic anaemia —a condition wherein the formation of new red blood cells stops suddenly—as well as feelings of nausea and lethargy. Folate deficiency has been linked to medical conditions such as anencephaly, spina bifida, cleft palate and Down Syndrome, so ensuring adequate supply by eating foods like buckwheat is crucial both pre and postnatal period chain.

Conclusion

As demonstrated above, buckwheat is an excellent source of numerous vitamins and minerals including thiamin, riboflavin, niacin, folate and vitamins B5, B6 and B9. These vitamins have several important roles assisting with metabolic processes, building strong bones, promoting eye health, advancing cardiovascular health, and supporting healthy pregnancies. Therefore, incorporating buckwheat into one's diet is strongly encouraged as it can aid in achieving a broad spectrum of health.