Buckwheat is favored as a healthy food. According to an analysis by nutrition expert Li Shuyun, buckwheat's disease prevention index is 109.75, which can enhance the body's disease prevention capabilities and facilitate rapid recovery from illness. Its vitality index is 9.08, which can boost the body's vitality and improve its resistance to disease. Let's take a look at the main nutritional components of buckwheat below.
1. Protein
The protein composition of tartary buckwheat differs from other cereal crops. It has a high content of albumin and globulin, accounting for approximately 46.93% of its total protein, while its content of prolamin and glutenin is lower, at 3.29% and 15.57% respectively—only one-tenth and one-half of that in wheat. The residual protein content is 34.32%, which is 12.7 times higher than the 2.7% found in wheat flour.
2. Fat
Tartary buckwheat has a high fat content of 2.1% to 2.8%. It is solid at room temperature, yellowish-green, and odorless, distinguishing it from common cereal grains. The fat composition of tartary buckwheat is favorable, containing 9 types of fatty acids. The most abundant are highly stable and antioxidant unsaturated fatty acids, oleic acid, and linoleic acid, which together account for 87% of the total fatty acids.
3. Vitamins
Tartary buckwheat flour contains a large amount of vitamins: Vitamin B1, Vitamin B2, and Vitamin P, with a rich content of B vitamins. The content of Vitamin B1 is significantly higher than in rice, and Vitamin B2 is 1 to 4 times higher than in wheat flour, rice, and cornmeal. These vitamins promote growth, aid digestion, and prevent inflammation. Tartary buckwheat also contains Vitamin B6, with a content of about 0.02 mg/g. The Vitamin C content in tartary buckwheat is 0.8 to 1.08 mg/g. It also contains Vitamin E, which promotes cell regeneration and prevents aging, at a content of 1.347 mg/g.
4. Mineral and Trace Elements
Tartary buckwheat flour contains various mineral and trace elements that have attracted attention for their role in human bodily functions and food nutrition. Tartary buckwheat is known to be an important source of essential minerals such as magnesium, potassium, calcium, iron, zinc, copper, and selenium. The high content of magnesium, potassium, and iron highlights the nutritional and health benefits of tartary buckwheat flour.
The magnesium in tartary buckwheat is 4.4 times that in wheat flour and 3.3 times that in rice. Magnesium is involved in cellular energy conversion in the human body, regulates myocardial activity, promotes human fibrinolysis, inhibits thrombin generation, and lowers serum cholesterol, thereby preventing arteriosclerosis, hypertension, and heart disease. Tartary buckwheat is very rich in iron, with a content 2 to 5 times higher than other major grains, which can fully meet the body's need for iron to make hemoglobin and prevent the occurrence of iron-deficiency anemia. The calcium in tartary buckwheat is natural calcium, with a high content of up to 0.724%, which is 80 times that of rice. Adding tartary buckwheat flour to food can increase its calcium content.
The main nutritional components of buckwheat are rich protein; B vitamins; rutin, which strengthens blood vessels; mineral nutrients; and abundant plant fiber. Recent research shows that regular consumption of buckwheat is unlikely to cause obesity because it contains highly nutritious and well-balanced plant protein. This type of protein is not easily converted into fat in the body, so it does not easily lead to obesity. Furthermore, the dietary fiber in buckwheat is eight times more than that in the commonly consumed staple foods, wheat and rice. It has a good effect in preventing constipation, and regular consumption is beneficial for preventing colorectal cancer and obesity.