With the name famous for being a component of beer, barley is a very nutritious whole grain cereal whose plant closely resembles wheat. The resemblance, however, is more in appearance than in composition; Barley offers more nutrients than wheat consumption.
Although consumption is still little practiced and discussed among Brazilians, including barley in the diet has many health benefits and helps meet the need for a good variety of nutrients necessary for the proper functioning of our body.
• Green barley flour is full of vitamins A, B, C and K complex, as well as minerals such as calcium, phosphorus, selenium, zinc, iodine and copper. Are all these nutrients necessary for the body to function properly? Comments Mohamad Barakat, an endocrinologist and specialist in exercise physiology and nutrology.
Those who want to start enjoying the benefits of cereal can go far beyond including their flour in their diet. Although this is one of the best known forms of consumption, it is far from unique: barley can also be consumed in grains, in its soluble form, in capsules and even in peelings.
Barley Benefits
In addition to enhancing your health with its nutrients, barley also contributes to beauty.
Read also: Healthy Eating: Habits and Recipes for a Better Life
Health Benefits
In addition to being rich in vitamins and minerals, supplying these nutrients to the body, barley also offers other health benefits.
"Because barley is rich in selenium, magnesium, manganese, copper and thiamine, it is excellent for neuronal learning and development functions," says nutritionist Cristiane Braga L. Kanashiro.
• Fiber in the cereal stimulates bowel function, improving nutrient absorption and preventing intestinal tract disease. It also has diuretic properties, improves cell oxygenation, stimulates circulation and speeds up metabolism? Mohamad Barakat.
Barley also has antioxidant properties, aids the immune system and is an ally in maintaining bone health. "Barley iodine is also related to hormonal control, as this substance acts on the thyroid glands," the doctor adds.
Benefits for beauty
Barley is a great ally for beautiful and healthy skin. Its antioxidant actions help in combating premature aging. As Mohamad Barakat says, "Cereal has properties to regenerate skin cells and restore elasticity and hydration."
In addition to the skin, the nutrients in barley also contribute to the health and beauty of nails and hair: Biotin, a B-complex vitamin, stimulates hair and nail growth.
Complementing the benefits, according to Dr. Cristiane, barley "provides energy and fights free radicals." It also provides a good amount of phosphorus to the body, which helps to strengthen cell structure and influences healthy appearance.
The properties of barley
Selenium: It has antioxidant action, helps regulate thyroid hormones, aids in cancer prevention and immune system health.
Magnesium: regulates the absorption of minerals, aids in the health of bones and muscles. It also helps the body produce energy and maintain a normal heart rate.
Copper: assists cellular activity by aiding in energy production and protection.
Calcium: It contributes to the health of bones and teeth by building them and keeping them strong.
Manganese: It also helps in bone formation is a component of enzymes that help in regulating cholesterol, carbohydrates and amino acids.
Phosphor: Like calcium, phosphorus is directly linked to the health of teeth and bones. It also helps to keep the body's pH at a regular level.
Vitamin B1: Vitamin B1, or thiamine, is one of the B-complex vitamins present in barley. This vitamin has essential properties for the proper functioning of the heart, nervous system and muscles.
Vitamin K: It plays a major role in blood clotting and contributes to skeletal health.
How to consume barley
Barley can be consumed in different formats to provide the body with all its properties, nutrients and health benefits. Check out the main ones:
- Bran: Barley bran can be used in bread, pie and cake recipes as an alternative to wheat flour.
- Grains: Barley grains can also be included in salad recipes, risottos and other dishes.
- Soluble: soluble barley can be consumed like coffee, assuming color and taste that is very similar to the beverage. However, barley coffee has no caffeine. In addition, this form can be added in soups and juices to further increase the nutrients of the dishes.
- Tea: Barley tea is quite popular in Asian countries. Prepared from macerated or roasted beans, the tea can be taken hot or cold.
- Capsules: Capsule barley can be a good option for those who do not want to consume barley as part of their diet and still want to enjoy its benefits.
- Peeling: Because it has great health and beauty benefits to the skin, barley peels have a lightening effect, help moisturize and fight aging.
5 recipes with barley
1. Barley risotto: Does this risotto complement barley with other vegetables? tomatoes, carrots, parsley and chives. Easy to make, the dish can also be eaten as a salad, just wait for it to cool.
2. Cevaccino: For those who want to replace coffee with barley, this is a good cappuccino-like beverage recipe without caffeine. The barley format used is soluble, mixing with milk powder, baking soda, cinnamon and chocolate powder.
3. Barley vinaigrette: This recipe uses grain barley and is a practical, quick and easy alternative to a good spice to consume salad-shaped cereal.
4. Creamy barley risotto: In this recipe, risotto is complemented with arugula and walnuts, and results in a very creamy dish, thanks to the use of sour cream or fresh cream.
5. Barley with meat: Using grain barley, this recipe combines cereal with other vegetables and cooked meat. A good choice for a complete, nutritious and easy-to-prepare meal.
Contraindications
Like wheat, barley contains gluten. Thus, it is contraindicated to celiac patients, warns the nutritionist Cristiane Braga. In this case, amaranth may be a good alternative to replace barley as whole grain as it contains high nutritional value (rich in protein, fiber, calcium, iron, potassium, phosphorus and vitamins) and has no gluten in its composition. .
Cereal Myths and Truths
1. Can I have beer as a way to consume barley?
No. Does it seem obvious, but it costs no reinforcing for any smart guy to use the benefits of barley as an excuse? Does consumption in the form of beer not bring all these benefits, besides ending any diet? Mohamad Barakat.
2. Can barley flour replace wheat flour?
Yes! The Doctor. Mohamad points out that barley "serves as a nutritious and functional substitute for refined wheat flour, which is not beneficial to the body." Therefore, replacing wheat flour with barley will increase the nutritional value of your recipes.
3. Barley fattening?
No. Despite being a carbohydrate, barley is low in calories (about 350 for every 100g). In addition, "usually a small amount is added to the recipes, which definitely does not contribute to weight gain," comments Dr. Cristiane.
Where to buy barley in its various forms
Check out some online store options where you can find some formats of barley for consumption.
Flaked Barley (500g) for R $ 4,10 at Malte & Cia
Superb Soluble Barley for R $ 28,90 at Man of the Earth
Grain Barley (500g) for $ 2.99 on Green Grass
Soluble El Pocillo Barley for $ 2.30 on Relva Verde
Superbom roasted and ground barley for R $ 4.31 at Saron's House
Barley Flake for R $ 5,00 at No Lar Alimentos
Find the best form of consumption for you and start including barley in your diet to boost the nutrients in your recipes and enjoy the health and beauty benefits! But be sure to consult a nutritionist to help you choose the barley menu.
5 Incredible Health Benefits Of Barley (April 2024)
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