Rutin in Buckwheat for Blood Vessel Health

Rutin is found in common foods like apples, figs, and tea.  High amounts of rutin occur naturally in foods especially buckwheat (Fagopyrum genera. F. tataricum), commonly known as tartary buckwheat. Dry tartary buckwheat seeds contain up to 1.7 percent rutin. By comparison, the seeds of common buckwheat, known scientifically as Fagopyrum esculentum, only contain 0.01 percent rutin by dry weight. […] The support of blood vessel health is the most common reason for taking rutin.[…]

via Rutin for Blood Vessel Health — Nutraceutical Asia

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Unpretentious Buckwheat


I can’t stop recommending buckwheat, it suits me in all the ways.

First of all, a bit of history. Buckwheat is a very resistant type of plant and for this reasons it was first domesticated in Southeast Asia about 8000 years ago and then spread to China, Tibet and Europe.

In the Tibetan plateau it’s still being grown because it’s among the few plants that can flourish on poor or acidic soils and great altitudes. It is a short season plant, this means it grows very fast ( you can pick up the seeds in 10 weeks ) and this is why it’s perfect to grow in countries like Finland and Russia. If you want to grow it in sunny countries do it at the end of the summer season. The thing I like most about it is that it needs no fertilizers or pesticides to grow, even more, this…

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Buckwheat Frittata with Tomato and Basil

How to Sprout Buckwheat

Buckwheat groats are not actually wheat, it is a seed. They look like little pyramid shapes and are not roasted. Roasted buckwheat will be darker in color.

How to Sprout Buckwheat

Firstly measure out a cup of buckwheat groats. If you see in a recipe that you need two cups of sprouted buckwheat, you can actually start with one cup because by the time they’ve sprouted, they will usually double or even triple in size depending on how long you leave them.

Next add some water into your cup of buckwheat just enough to cover them and soak for 15 minutes. Buckwheat takes in water very quickly, if you leave them soaking for too long, there will be a gelatinous residue, which you want to avoid.

Next use a sieve and wash it off and drain it. Leave this with a cover over it. A tea towel is perfectly fine.

Depending on humidity of where you live, it will take 24 – 48 hours or even 3 days if you live in a colder climate to actually spout. Rinse the cup of buckwheat twice a day. They will double or even triple in size after it’s sprouted.

And it’s done! You can now use it in your recipes.

Video Source: Russell James (

Buckwheat is not a Wheat

Why choose buckwheat

The common misconception about Buckwheat is that it is though off  as a wheat because of its name. Buckwheat is not a wheat, neither is it a grain although it is enjoyed in a similar fashion like a true grain. Buckwheat is actually a fruit seed. Because it is not a wheat, it does not contain gluten.

Benefits of Buckwheat

Health Benefits of Buckwheat Sprouts

buckwheat groats

Buckwheat Sprouts

Buckwheat has many benefits. Buckwheat is a common food in Japan, Korea and Russia.

A study published in the Journal of Agriculture and Food Chemistry to study the difference in antioxidant and functional components between tartary and common buckwheat sprouts. Tartary buckwheat is also called bitter buckwheat because of its bitter taste.

Both varieties are found to be rich in polyphenols and flavonoids, especially the major antioxidant component – rutin. Studies have shown that rutin is anti-inflammatory and is effective for preventing capillary apoplexy and retinal hemorrhage. Previous studies have reported that the flavonoid content of tartary buckwheat is higher compared to common buckwheat.

The research shows that both common and tartary buckwheat is high in thiamine, riboflavin, and pyridoxine contents.

Rutin was the major flavonoid in both varieties and is an essential role in the antioxidant activity of buckwheat sprouts. Apart from rutin, the key flavonoids in tartary buckwheat sprouts includes quercetin and quercitrin. Comparing both, tartary buckwheat sprouts was found to have higher antioxidant levels. It was concluded from the research that tartary buckwheat sprouts should be chosen more often because of its better health-promoting properties.

Source: Antioxidant activity of tartary (Fagopyrum tataricum (L.) Gaertn.) and common (Fagopyrum esculentum moench) buckwheat sprouts. – J Agric Food Chem. 2008 Jan 9;56(1):173-8. Epub 2007 Dec 12.

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Related Article: How to Sprout Buckwheat Groats (

Buckwheat Can Help With Diabetes

It has been proven through research that buckwheat helps in controlling diabetes. Buckwheat is a grain that is used in making pancakes and noodles, and can help in controlling diabetes by maintaining healthy blood sugar levels.

An experiment conducted on rats showed that the extracts of the seed lowered blood glucose by 12 to 19 % when fed to diabetic rats. The rats were bred to have insulin dependent diabetes which is characterized by a lack of insulin- a hormone needed by the cells to use glucose correctly. Under controlled circumstances, the rats were given a dose of buckwheat and they observed that their glucose level dropped.

The researchers claim the new uses of buckwheat as a dietary supplement and functional food to help people with diabetes as it lowers the glucose level. It has also been proven that with absorption of buckwheat in the diet, it will provide an easy and inexpensive way to lower glucose level and reduce the risk of complications of diabetes.

Some experts view that buckwheat is not the treatment of diabetes but it is only a management aid to lower the glucose level in the body.

A similar experiment was done on people with diabetes, and the researchers concluded that it cannot be determined how much extract of buckwheat are beneficial for controlling glucose levels, but it has been proven that it helps in the management of the glucose and diabetes.

The researcher’s mentions that buckwheat contains an ingredient named chiro-inositol which may be responsible for lowering blood sugar because it is present in high percentage in buckwheat and is seldom present in other foods. It plays an important role in the glucose metabolism and cell signaling.

The researchers do not know exactly to what extent, it can control glucose levels and exactly how much amount of buckwheat is enough to control diabetes but, they are sure about the fact that it does helps in controlling the glucose level in the body and also manages the diabetes. They are sure that it makes the cells more sensitive to insulin and also acts as insulin mimic.

Some of the researchers said that there could be other compounds that are also responsible in controlling the glucose levels but they were not clearly identified in the experiment.

That said more studies still needs to be done.

Fagopyrum tataricum (Buckwheat) Improved High-Glucose-Induced Insulin Resistance in Mouse Hepatocytes and Diabetes in Fructose-Rich Diet-Induced Mice


Buckwheat for Clearer Skin


Here’s another benefit of consuming buckwheat – buckwheat helps your skin!

Buckwheat contains rutin.  Rutin is a natural bioflavanoid which can help to aid against skin damage from the sun due to its anti-inflammatory properties while flavanoids helps to block free radicals, giving it strong anti-aging and longevity properties. Rutin has the added benefit of aiding blood circulation.  The rutin content is higher in tartary buckwheat (fagopyrum tataricum) compared to common buckwheat.

Buckwheat being high in polyunsaturated fatty acids helps enhance skin’s elasticity.

Vitamin B is good for our skin, nails and hair and also helps reduce skin damage caused by sun and environmental factors. Buckwheat contains riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (B5), thiamine (B1), B6 and folate.