Seeds and Cereals

Health Benefits of Buckwheat

Despite its name, buckwheat ( Fagopyrum esculentum) is not wheat. Also called buckwheat, buckwheat and black wheat, it’s actually a pseudo-cereal. The origin of buckwheat is Russian. The Lake Baikal region between southern Siberia and Russia is believed to have been the first cultivated area.

In the 10th century it arrived in China and three centuries later it was already strong in local agriculture. It landed in the United States in the 17th century at the hands of the Dutch. Buckwheat arrived in Brazil in the 1940s, brought by the Ukrainians.

Buckwheat is grown in Russia, Poland, China, the United States, France and Canada. Japan also produces, especially in the cities of Nagano and Hokkaido. Still, the Japanese import from China, the United States and Canada. In Brazil it is planted in the southern region, more precisely in Paraná. Easy to grow species, adapts to poor and acidic soils, in addition to using previous fertilization Alternative for the post-corn period, the cycle is less than 100 days.


They were discovered in the 1970s. For starters, buckwheat has more fiber than oats. In addition, it is a source of protein, carbohydrate, manganese, iron, vitamin A, B-complex vitamins, vitamin P, selenium, magnesium and zinc. The bitter taste, accentuated after roasting and grinding, makes it unpopular. It is widely used in the production of gluten-free beers and as animal feed.

Strong taste is no hindrance for Europeans, Japanese and Americans. In Russia, the most common dishes are porridge and a mixture with mushrooms, served as an accompaniment to meat, poultry stuffing and even as a main dish. In Japan, Saracen is the basis of soups and used in the preparation of pasta. In the United States, porridge is also popular. Are you discouraged to learn it’s bitter? You will change your mind once you know the benefits of buckwheat.

  • gluten free

Buckwheat is gluten free. Therefore, it is a great option for gluten intolerant. It is an option to replace cereals and legumes with gluten. Buckwheat flour is an alternative to wheat flour.

  • Important food in pregnancy

Buckwheat is a good source of vitamin B9 (folic acid). This nutrient is essential at all stages of life, especially during pregnancy. Vitamin B9 acts in the formation of the spine and nervous system of babies. However, consumption should only be carried out with the guidance of the obstetrician.

  • Preserves heart health

Buckwheat has copper, magnesium, manganese and fiber, essential nutrients for the organ. Magnesium helps balance the pressure. The food also has the antioxidant rutin, responsible for preventing the appearance of blood clots and regulating pressure. Diabetics benefit from the presence of the substance D-chiro-inositol, associated with insulin production. Another benefit is lowering bad (LDL) cholesterol and increasing good (HDL) cholesterol. For postmenopausal women, consuming buckwheat 6 times a week prevents cardiovascular disease.

  • Excellent for vegetarians

Proteins are formed by the union of amino acids. Buckwheat has twelve amino acids. This makes it a high-protein food. These nutrients produce energy, form and define muscles. Morisco is one of the greatest sources of vegetable protein. Therefore, buckwheat should be on the menu of vegetarians and vegans.

  • Helps fight depression

Magnesium, calcium, selenium, B-complex vitamins and tryptophan work to combat depression. Those who are in this situation have in buckwheat an ally in the treatment of depression.

  • Prevents various types of cancer

Buckwheat is a great source of antioxidants. These components promote cell renewal, expelling cells linked to the emergence of cancer. Polyphenols are an example of an antioxidant.

For women, consumption of this wheat is very important during menopause. Ligans also belong to this category and help in the production of estrogen. This hormone drops dramatically during menopause and its absence is linked to breast cancer. Buckwheat prevents hormone-related cancers.

  • strengthens the bones

Manganese facilitates calcium absorption. Both nutrients are important for the formation and maintenance of bones and teeth. Buckwheat helps prevent osteoporosis. It should be consumed, especially by menopausal women, because bone weakening is common before and during periods.

  • Improves bowel function

Buckwheat fibers encourage the development of good bacteria. They also hydrate the bowel, making it easier for stool to pass. The benefits become more evident when the food is fermented for pasta production. So, how about including the tasty buckwheat bread on the menu?

  • Gives beauty to skin and hair

Magnesium, like calcium, stimulates collagen production. These protein acts in the maintenance of skin and hair. Vitamins A and B complex, in addition to zinc, promote hair growth. Therefore, buckwheat is healthy skin and hair.

  • helps to lose weight

Fibers stay in the body longer, so they prolong satiety. Including buckwheat in salads is a good choice for those who need to lose weight.


Soak the buckwheat with 3 times as much water overnight, or for 6 hours. Put the seeds in the sieve, open the tap and stir the seeds to remove the viscosity. This process removes some of the phytic acid, a substance that hinders the absorption of iron, calcium, magnesium and zinc. To cook buckwheat, add two parts of water and bring to a boil with the pan uncovered. After boiling, lower heat, cover and cook for 30 minutes.


Food is versatile. Buckwheat flour recipes are healthier. Cooked seeds can be included in salads, soups or consumed with fruit, yogurt and oilseeds (nuts, nuts). You can even make a delicious porridge for breakfast. Check out these 5 recipes with buckwheat to give your life more flavor.



  • 100 grams of buckwheat;
  • 50 grams of whole wheat flour;
  • 350 grams of wheat flour;
  • 1 sachet of dry yeast;
  • ½ teaspoon of salt;
  • 300 ml of water.

Preparation mode

Mix all ingredients well. Place them on a smooth, floured surface and knead. Transfer to a bread pan or shape as desired. Bake in a preheated oven for 25 minutes.



  • 800 grams of buckwheat;
  • 200 grams of wheat flour;
  • 500 ml of hot water.

Preparation mode

Sift the flours and mix until all are integrated. Place the dough on a smooth, floured surface and knead until smooth, soft and smooth, about 30 minutes. Move the dough in various directions to get the air out. When the dough is velvety, shape it into a ball and roll it out with a rolling pin. When thin, fold in half and divide into two portions. Place a portion on a floured meat board. Cut strip 1 mm thin. Sprinkle the strips with flour so they don’t stick together. Cook in hot water for 50 minutes, pass through a sieve and drop in water to cool.



  • 16 tablespoons of buckwheat;
  • 3 spring onions;
  • 1 small chopped carrot;
  • 2 chopped tomatoes;
  • ½ chopped cucumber;
  • 2 crushed garlic cloves;
  • 2 tablespoons of extra virgin olive oil;
  • 8 tablespoons of lemon juice;
  • 1 liter of vegetable broth;
  • Parsley, pepper and salt to taste.

preparation mode

Cook the buckwheat with the vegetable stock until the liquid is dry. Chop the herbs, cut the vegetables into cubes, place in a large container and set aside. Drain water from buckwheat and add to vegetables. Add pepper, salt, oil and lemon juice. Let the tabbouleh rest for about 30 minutes to incorporate the seasonings and serve.



  • 32 tablespoons buckwheat;
  • 8 tablespoons of oatmeal;
  • 2 tablespoons of flaxseed;
  • 1 banana ripe;
  • Stevia to taste;
  • 32 tablespoons of water;
  • 2 teaspoons of baking powder.

preparation mode

Mash banana with fork. Add oats, flaxseed, wheat and yeast and mix with a spoon. Put the buckwheat in a glass of water. Add the dough and add the stevia. Mix until all are incorporated. When the dough is smooth, place it in the waffle maker. If you prefer, put it in the pan to make it as a pancake. Serve with savory or sweet fillings.



  • 50 grams of buckwheat flour;
  • 120 grams of almond flour;
  • 100 grams of fresh sugar;
  • 1 teaspoon of vanilla essence;
  • 2/3 tablespoons of chopped almonds;
  • ½ lemon juice;
  • 1 lemon zest;
  • 1 coffee spoon of baking powder;
  • 1 puff of salt;
  • 3 eggs;
  • 100 grams of melted butter.

preparation mode

Preheat oven to medium temperature. Grease a cake pan or bread pan, or line it with parchment paper. Beat the butter, lemon zest and sugar in an electric mixer until light and fluffy. Add eggs and vanilla and beat some more. Add lemon juice and mix well. Sift the flour, yeast and sugar and add the milk. Transfer to tin and bake for 30 minutes.

The bitter taste is nothing close to the benefits. For those wondering where to buy buckwheat, just look in physical and online health food stores.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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