Grain
Buckwheat
6/10 Moderate evidence
Gluten-free pseudocereal high in rutin, a flavonoid that strengthens capillaries and supports vascular and neural health.
Active compounds
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Rutin
Flavonoid that reduces capillary fragility and inhibits platelet aggregation
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Magnesium
Vascular and neural stabilizer; reduces migraine susceptibility
Helps with
Practical tips
- Preparation
- Cook groats as a porridge, or use buckwheat flour for pancakes and soba noodles
- Recommended amount
- 1/2 cup cooked daily
- Absorption
- Toasting groats (kasha) deepens flavor without destroying rutin
- Cautions
- Despite the name, contains no wheat; rare cases of buckwheat allergy exist