Superfood - Buckwheat

The origin of buckwheat is believed to be central and western China. Many people think that buckwheat is a cereal grain, but it is actually a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens. 

Buckwheat - Nutrition Facts
Amount Per 1 cup (170 g)
Calories 583
% Daily Value*

• Total Fat 6 g 9%
• Saturated fat 1.3 g 6%
• Polyunsaturated fat 1.8 g
• Monounsaturated fat 1.8 g
• Cholesterol 0 mg 0%
• Sodium 2 mg 0%
• Potassium 782 mg 22%
• Total Carbohydrate 122 g 40%
• Dietary fiber 17 g 68%

• Protein 23 g 46%
• Vitamin A 0%
• Vitamin C 0%
• Calcium 3%
• Iron 20%
• Vitamin D 0%
• Vitamin B-6 20%
• Vitamin B-12 0%
• Magnesium 98%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Roasted buckwheat groats are called kasha. Whole buckwheat can be used as a substitute for rice and cooked as a cereal. Buckwheat flour can be used in making oven cakes, pancakes, and breads.

Though it is usually thought of as a grain, buckwheat is actually the seed of a broadleaf plant related to rhubarb. While it is not a true grain, it is used like one in cooking, and it surpasses rice, wheat and corn on almost every measure of healthfulness (including the fact that rice, wheat, and corn are high on the glycemic scale, thus provoking a quick spike in blood sugar levels, a proven promoter of systemic inflammation). Buckwheat, on the other hand, ranks low on the glycemic scale.

Hulled buckwheat kernels (called groats) are pale tan-to-green, while the roasted buckwheat groats known as Kasha—a staple food in Eastern Europe—are dark brown with a nutty flavor. Kasha is often steamed in a stock with onions, olive oil, and fresh parsley, and you can combine equal parts plain buckwheat groats and oats, and cook the mix to enjoy as a hot breakfast cereal topped with berries. Buckwheat has been cultivated for at least 1,000 years in China, Korea and Japan, where it is often enjoyed in the form of buckwheat “soba” noodles—a form that’s become increasingly popular in the West as a healthy substitute for wheat pasta.

Buckwheat has more protein than rice, wheat, millet, or corn, and is high in the essential amino acids lysine and arginine, in which major cereal crops are deficient. Its unique amino acid profile gives buckwheat the power to boost the protein value of beans and cereal grains eaten the same day. Yet, buckwheat contains no gluten—the source of protein in true grains—and is therefore safe for people with gluten allergy or celiac disease.


Buckwheat Protein's Unique Health-Promoting Properties:

• The specific characteristics of buckwheat proteins, and the relative proportions of its amino acids, make buckwheat the unsurpassed cholesterol-lowering food studied to date.


• Its protein characteristics also enhance buckwheat’s ability to reduce and stabilize blood sugar levels following meals—a key factor in preventing diabetes and obesity.


• Like the widely prescribed “ACE” hypertension drugs, buckwheat proteins reduce the activity of angiotensin converting enzyme (ACE), thereby reducing hypertension.

Why Buckwheat is Better Than Grains

• More vitamins and minerals. Compared with true grains, buckwheat is high in minerals: especially zinc, copper, and manganese.


• Healthier fat profile. Unlike true grains, buckwheat’s low fat content is skewed toward monounsaturated fatty acids—the type that makes olive oil so heart-healthful.


• Healthier starch and fiber profile. The fiber in true grains other than barley is largely insoluble, while a considerable portion of buckwheat dietary fiber is the soluble type that makes oats so heart-healthful, and yields digestion byproducts that reduce blood cholesterol levels and the risk of colon cancer. Buckwheat is also high in “resistant starch,” which also enhances colon health, and serves to reduce blood sugar levels.


• Reduces high blood pressure and LDL (bad) cholesterol, and discourages obesity. Most recently, a buckwheat extract substantially reduced blood glucose levels in diabetic rats: a promising finding that should lead to similar research in human diabetics. This blood sugar benefit is attributed in part to rare carbohydrate compounds called fagopyritols (especially D-chiro-inositol), of which buckwheat is by far the richest food source yet discovered.


• Contains flavonoids for heart and circulatory health. In addition to its marked nutritional benefits, buckwheat has been traditionally prized as a “blood-building” food. Modern science attributes this ancient reputation to buckwheat’s high levels of antioxidant polyphenols—especially rutin (a bioflavonoid), which supports the circulatory system and helps preventing recurrent bleeding caused by weakened blood vessels, as in hemorrhoids and varicose veins. Finally, rutin acts as an ACE inhibitor, and contributes to buckwheat’s ability to reduce high blood pressure.

A Guide to the B Vitamins

The B vitamin family is made up of eight B vitamins. Although they are commonly recognized as a group and often work together in the body, each of the B vitamins performs unique and important functions. 

To help you better understand the roles of each of the B vitamins, we have put together a friendly guide to introduce you to each member of this important family of vitamins.

Thiamin:
Also known as vitamin B1, thiamin is needed to produce cellular energy from the foods you eat, and is also required for the synthesis of DNA and RNA. Thiamin is found in a wide variety of foods with some of the best sources coming from lentils, whole grains and pork. Thiamin can also be found in red meats, yeast, nuts, sunflower seeds, peas, milk, cauliflower, spinach and legumes.

Riboflavin:
Also known as vitamin B2, riboflavin is a basic building block for normal growth and development. It is needed for healthy cellular energy production and also supports the antioxidant activity in the body. Riboflavin is found in a variety of foods such as fortified cereals, milk, eggs, salmon, beef, spinach and broccoli.

Niacin
Niacin is also known as vitamin B3, and supports over 200 chemical reactions in the body including cellular energy production and fatty acid synthesis. Niacin in the form of nicotinic acid has been studied for its role in cardiovascular health. Good sources of niacin include beef, poultry and fish as well as whole wheat bread, peanuts and lentils.

2015 Study

Vitamin B3 (nicotinamide) cut the rate of new squamous-cell and basal-cell skin cancers by 23% compared with placebo after 1 year among patients at high risk for skin cancer. Nicotinamide also reduced the risk for developing actinic keratosis, a common precancer of the skin.

Pantothenic Acid:
Also known as vitamin B5, pantothenic acid helps support fatty acid synthesis and cellular energy production in the body. Pantothenic acid is widely available in plant and animal food sources. Rich sources include organ meats (liver, kidney), egg yolk, whole grains, avocados, cashew nuts, peanuts, lentils, soybeans, brown rice, broccoli, and milk.

Vitamin B6:
Involved in over 100 cellular reactions throughout the body, vitamin B6 is instrumental in keeping various bodily functions operating at their best. Vitamin B6, also known as pyridoxine, is needed to metabolize amino acids and glycogen (the body’s storage form of glucose), and is also necessary for normal nervous system, hormone and red blood cell function. Vitamin B6 is fairly abundant in the diet and can be found in foods such as meat, poultry, eggs, bananas, fish, fortified cereal grains and cooked spinach.

Biotin:
Biotin, or vitamin B7, is commonly found in foods such as brewer’s yeast, strawberries, organ meat, cheese and soybeans. For those who are biotin deficient, studies show that biotin may help in the health of hair, skin & nails. Biotin also supports healthy carbohydrate, protein and fat metabolism.

Folic Acid:
Also known as vitamin B9, folic acid is needed for DNA synthesis, the formation of red blood cells and for the metabolism of amino acids. Folic acid is most commonly known for its role in fetal health and development as it is critical for the formation of a baby’s spinal cord and nervous system. This important developmental process occurs during the initial weeks of pregnancy, and so adequate folic acid intake is especially important for all women of child-bearing age. Fortified foods such as breads and cereals are good dietary sources of folic acid. Other good sources are dark green leafy vegetables such as asparagus and spinach as well as brewer’s yeast, liver, fortified orange juice, beets, dates and avocados.

Vitamin B12:
Vitamin B12, or cobalamin, plays a critical role in the pathways of the body that produce cellular energy. It is also needed for DNA synthesis, red blood cell formation and for healthy nervous system function. Individuals who follow vegan or vegetarian diets may benefit from a B12 supplement since B12 is predominantly found in foods of animal origin such as chicken, beef, fish, milk and eggs.


One easy way to make sure that you get your daily dose of these important B vitamins is to take a B complex supplement such as Nature Made Super B Energy Complex, which contains 100% of the Daily Value of all 8 B vitamins in one convenient softgel.

Vitamin B6 - Top 10 Food Sources

Vitamin B6 helps your body metabolize proteins and red blood cells, while it also helps boost your immune system, maintain blood sugar levels and keep skin looking youthful. Turns out it also might help in a surprising way: fighting cancer. A new study links vitamin B6 to reduced risk of lung cancer, even in current and former smokers.

Food Sources of Vitamin B₆

Food	Milligrams (mg) per serving	% DV*
Ready-to-eat cereal, 100% fortified, ¾ c	2.00	100
Potato, Baked, flesh and skin, 1 medium	0.70	35
Banana, raw, 1 medium	0.68	34
Garbanzo beans, canned, ½ c	0.57	30
Chicken breast, meat only, cooked, ½ breast	0.52	25
Ready-to-eat cereal, 25% fortified, ¾ c	0.50	25
Oatmeal, instant, fortified, 1 packet	0.42	20
Pork loin, lean only, cooked, 3 oz	0.42	20
Roast beef, eye of round, lean only, cooked, 3 oz	0.32	15
Trout, rainbow, cooked, 3 oz	0.29	15
Sunflower seeds, kernels, dry roasted, 1 oz	0.23	10
Spinach, frozen, cooked, ½ c	0.14	8
Tomato juice, canned, 6 oz	0.20	10
Avocado, raw, sliced, ½ cup	0.20	10
Salmon, Sockeye, cooked, 3 oz	0.19	10
Tuna, canned in water, drained solids, 3 oz	0.18	10
Wheat bran, crude or unprocessed, ¼ c	0.18	10
Peanut butter, smooth, 2 Tbs.	0.15	8
Walnuts, English/Persian, 1 oz	0.15	8
Soybeans, green, boiled, drained, ½ c	0.05	2
Lima beans, frozen, cooked, drained, ½ c	0.10	6
* DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for vitamin B6 is 2.0 milligrams (mg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells you what percentage of the DV is provided in one serving. Percent DVs are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower percentages of the DV also contribute to a healthful diet.

What should you eat to beat depression?

Experts say it’s important to eat a balanced, Mediterranean-style diet. But some nutrients are particularly helpful. Here are some examples, and which foods supply them.

Vitamin B6: An ingredient needed to produce serotonin, the main neurotransmitter that regulates mood and sleep. Too little serotonin is associated with depression. We need Vitamin B6 every day from our diet.

Sources: Pistachios. Garlic. Salmon and tuna. Chicken. Spinach. Cabbage. Bananas. Sweet potatoes. Avocados. Whole grains.

DHA: The main omega-3 fat in the brain. It promotes production of brain-derived neurotrophic factor (BDNF), a hormone that protects neurons and promotes the birth of new brain cells.

Sources: Wild salmon. Oysters. Anchovies. Mackerel. Mussels.

Prebiotics: Foods that the good microbes in our gut need to stay alive.

Sources: Onions. Asparagus. Artichokes. Garlic. Bananas. Oats.

Probiotics: Live bacteria and yeasts that replenish the good bacteria in our microbiome.

Sources: Yogurt. Sauerkraut. Kefir. Kimchi or other fermented vegetables, such as turnips, cucumbers or carrots.

Research suggests that a Mediterranean diet full of fruits, vegetables, seafood, olive oil and lean meats can prevent and even treat depression. 

Why some smokers avoid lung cancer

Study: Higher blood levels of vitamin B6, certain proteins, mean lower risk

(Reuters) — Smokers who have higher levels of vitamin B6 and certain essential proteins in their blood have a lower risk of getting lung cancer than those deficient in these nutrients, according to study by cancer specialists.

Scientists at the International Agency for Research on Cancer (IARC) said that although they had not found a causal link, the results may be a clue to why some smokers never get lung cancer and some non-smokers or former smokers do.

Lung cancer is the most common form of the disease in the world and 90 percent of all cases are caused by cigarette smoking. It kills 1.2 million people a year.

About 10 to 15 percent of smokers develop lung cancer -- although they often die of other smoking-related causes like heart disease, stroke or emphysema. Lung cancer is also known to kill people who never smoked or who gave up years ago.

The IARC study, which looked at around 900 people with lung cancer, found a link to low levels of vitamin B6 and an amino acid called methionine, found in protein like meat, fish and nuts. B6 is also found in meat, nuts, vegetables and bananas.

"What we have found is that these two things are strong markers of lung cancer risk, but we have not shown they are causing that rise in risk," said Paul Brennan of the Lyon-based IARC, who led the study and published its findings in the Journal of the American Medical Association (JAMA) on Tuesday.

"This indicates that diet may have an important role in lung cancer development, but it's still a little premature to say simply that if you change your diet and eat more foods with these vitamins then you'll change your future lung cancer risk."

Brennan's team studied around 900 lung cancer patients, mostly smokers but also including about 100 who never smoked and 260 who had quit.

Brennan said the change in risk of lung cancer linked to B6 and methionine levels was the same for all three groups, although of course the overall risk of getting the disease was much higher in the smokers to start with.

"For the two nutrients together, the risk reduction was about 60 percent," he said. "Obviously if you had a very high risk because you smoke, then a 60 percent reduction of that is quite important, although not as important as quitting smoking."

Brennan said his findings appeared to reinforce previous research which suggested deficiencies in B vitamins may increase the probability of DNA damage and subsequent gene mutations.

A Swedish study in 2005 found that women with high levels of vitamin B6 had a lower risk of developing colorectal cancer.

"Basically, these B vitamins and nutrients are all involved in the pathway which is responsible for the creation and maintenance of DNA," Brennan said. "So obviously you would want that pathway to work as well as possible."