WHEAT HEALTH BENEFITS AND NUTRITION FACTS

Posted in SEREALS HEALTH BENEFITS AND MINERALS

NUTRITION DATA:

All figures below are expressed per 100g edible portion.

 

NUTRIENT VALUE

PERCENTAGE OF RDA

Vitamin A

0 µg

~

Vitamin C

0 mg

~

Vitamin D

0 µg

~

Vitamin E

0.71 mg

5%

Vitamin K

1.9 µg

2%

Vitamin B1 (Thiamine)

0.5 mg

42%

Vitamin B2 (Riboflavin)

0.17 mg

13%

Vitamin B3 (Niacin)

4.96 mg

31%

Vitamin B5

(Panthothenic acid)

0.6 mg

12%

Vitamin B6 (Pyridoxine)

0.41 mg

31%

Vitamin B12

0 µg

~

Folate

44 µg

11%

Choline

31.2 mg

6%

MINERALS

Calcium

34 mg

3%

Iron

3.6 mg

45%

Magnesium

137 mg

34%

Phosphorus

357 mg

51%

Potassium

363 mg

8%

Sodium

2 mg

0%

Zinc

2.6 mg

24%

Copper

0.41 mg

46%

Manganese

4.07 mg

177%

Selenium

61.8 µg

112%

HEALTH BENEFITS:

Controls Obesity (especially in women):

Wheat has a natural ability to control weight in everyone, but this ability is more pronounced among women. The American Journal of Clinical Nutrition has shown through research that whole wheat, rather than refined wheat, is a good choice for obese patients. Women who consumed whole wheat products over long periods showed considerably more weight loss than the others subjects.

Improves body metabolism:

Saturated and trans fats increase the chances of cardiovascular diseases, while omega-3 fats decrease cardiovascular disease risk. Whole grains like wheat are immensely effective on patients with metabolic disorders. Common types of metabolic syndromes include visceral obesity, also known as the “pear shaped” body, high triglycerides, low levels of protective HDL cholesterol, and high blood pressure. Wheat protects against all of these conditions.

Prevents Type 2 Diabetes:

Wheat is rich in magnesium, which is a mineral that acts as a co-factor for more than 300 enzymes. These enzymes are involved in the body’s functional use of insulin and glucose secretion. Moreover, regular consumption of whole grain wheat promotes healthy blood sugar control. People who suffer from diabetes are able to keep their sugar levels under control by replacing rice with wheat in their diet.

Reduces Chronic Inflammation:

The betaine content of wheat is what aids in the prevention of chronic inflammation. Betaine is usually found in whole wheat, beets and spinach. Inflammation is a key constituent in most types of rheumatic pains and also some rheumatic diseases. Thus, it is a good idea to eat a healthy amount of whole wheat food products that will actively reduce inflammation. Consumption of betaine affects a number of aspects in our body chemistry that assures a lower risk of chronic inflammation and other ailments like osteoporosis, heart disease, Alzheimer’s disease, cognitive decline, and type-2 diabetes.

Prevents Gallstones:

In various surveys by the American Journal of Gastroenterology, it has been proven that breads and cereals made from whole wheat help women to avoid gallstones. Since whole wheat is rich in insoluble fiber, it assures a quick and smooth intestinal transit time and lowers the secretion of bile acids. Excessive bile acids are a major cause of gallstone formation. Moreover, a high intake of wheat increases insulin sensitivity and thereby lowers triglycerides or fat in the blood. Besides wheat, you also get insoluble fiber from the edible skins of fruits and certain vegetables like cucumbers, tomatoes and squash, berries, apples, and pears. Beans also provide both insoluble and soluble fiber.

Whole Grain Wheat Assures a Healthy Lifestyle:

Wheat is the most popular and easily available bulk laxative. Three cups of wheat consumption per day is enough for an individual to live a long, healthy and disease-free life. When you maintain a fiber-rich diet comprised of wheat breads and cereals that are high in bran, you can be confident that problems such as pain, flatulence, nausea, constipation, and distension will be alleviated in no time. Diverticulitis often occurs due to inflammation and lower intestinal pains. This can also lead to chronic constipation and unnecessary straining, which can result in a sac or a pouch in the wall of the colon. Such cases can be easily dealt with naturally by keeping up with a fiber-rich diet and including whole grain wheat on a regular basis.

Promotes Women’s Gastrointestinal Health:

Benefits of wheat bran are bountiful, and promoting overall women’s health is yet another important role of this cereal variety.  Wheat acts as an anti-carcinogenic agent, particularly in women. Wheat bran enhances the metabolic rate of estrogen, which often leads to breast cancer if left at an excessive level. In one survey of pre-menopausal women in the age group of twenty to fifty, they ate three to four high-fiber muffins per day made from wheat, and they showed reduced blood estrogen levels by 17% in only 2 months. The other group of women eating corn bran did not show this result.

Protective Against Breast Cancer:

Research at the UK Women’s Cohort Study found that a fiber-rich diet is extremely important for women to keep breast cancer at bay. Foods from whole grains like wheat and fruits provide significant safeguards for pre-menopausal women against breast cancer. Studies say that around 30 grams of wheat consumed daily is enough for women to reduce the risks of breast cancer. Reports say that pre-menopausal women who have consumed wheat had a 41% reduced risk of breast cancer in comparison to others who ate other forms of fiber.

Prevents Childhood Asthma:

The American Lung Association says that around 20 million Americans experience some form of asthma. Studies have stated that whole grains and fish in the diet can lower the chances of childhood asthma to a great extent. The International Study on Allergy and Asthma in Childhood proved through numerous studies that a wheat-based diet has the capacity to lower chances of developing asthma by almost 50%. During the survey, the wheat diet was increased considerably and the mothers were given special diets high in fish and whole grains; this showed an almost 66% reduction in the possibility of becoming asthmatic.

Protects Against Coronary Diseases:

Plant lignans, a type of phytonutrient, is abundant in whole wheat. These lignans are converted by responsive flora in the human intestines into mammalian lignans. One of these lignans is called enterolactone, which protects against breast and other hormone-dependent cancers, as well as heart disease. Wheat is not the only source of lignans; nuts, seeds and berries are also rich sources of plant lignans, as well as various other vegetables, fruits, and beverages like coffee, tea and wine. A Danish journal published in a recent article that women eating the most whole grains were found to have considerably higher blood levels of this defensive lignan.

Cardiovascular System in Postmenopausal Women Improves:

 Whole wheat is supposed to be a primary element in the diet of a post-menopausal woman so as to avoid any kind of cardiovascular problems. Daily intake of this whole grain cereal is the best way to avoid such ailments. Doctors prescribe a high wheat intake diet for women who are dealing with conditions like high blood pressure, high cholesterol, or other signs of cardiovascular syndromes. A survey has concluded that this kind of diet slows down the progression of atherosclerosis, which is the building of plaque in the arteries and blood vessels, as well as reducing the frequency of heart attacks and strokes.

wheatinfographicPrevents Heart Attack:

In the United States, heart failure is the prime cause of hospitalization and death of elderly people. The medicinal drugs have been successful in certain cases, but natural remedies work much faster and with less of an impact on the rest of the body’s systems.  Hospitals use ACE inhibitors and beta-blockers, but the long-term effects are not yet clear. Whole grain products and dietary fiber have been shown to considerably reduce blood pressure levels, thereby checking the possibility of a heart attack. Of course, confounding factors like age, alcohol consumption, smoking, exercise and proper nutrition are equally important. Ample vitamins, vegetables and fruits are extremely important in such cases as well. The start of your day can be both healthy and tasty with a daily bowl of whole grain cereal. There are various other forms in which you can serve wheat like bread, puddings and a variety of baked goods.

Caution:

There are some limitations to wheat consumption as well. If you are susceptible to allergic reactions, whole wheat consumption can enhance your allergies, such as hives, itching, skin rash, and eczema. Thus, it is advised to check with your physician to be sure that you are not allergic. Whole wheat contains oxalates, which are the naturally-occurring substances in animals, plants, and human beings. However, too much oxalate in bodily fluids can lead to crystallization, thereby causing health problems like gallstones, kidney stones, and gout.

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