Health Benefits of Spelt And Its Side Effects
Spelt is an ancient grain that has been cultivated for thousands of years. It is a member of the wheat family and is closely related to common wheat. Spelt has a nutty, slightly sweet flavor and a chewy texture that is similar to wheat berries. This grain is packed with nutrients and has several health benefits.
Health Benefits of Spelt
Rich in nutrients
Spelt is a good source of several nutrients, including protein, fiber, iron, magnesium, phosphorus, potassium, zinc, and vitamin B6. One cup (190 grams) of cooked spelt contains:
Calories: 246
Protein: 10.6 grams
Fat: 1.6 grams
Carbs: 51 grams
Fiber: 7.6 grams
Iron: 3.9 milligrams (22% of the Daily Value)
Magnesium: 120 milligrams (30% of the Daily Value)
Phosphorus: 245 milligrams (25% of the Daily Value)
Potassium: 292 milligrams (8% of the Daily Value)
Zinc: 2.6 milligrams (17% of the Daily Value)
Vitamin B6: 0.4 milligrams (21% of the Daily Value)
Promotes digestive health
Spelt is high in fiber, which is essential for maintaining a healthy digestive system. Fiber helps to prevent constipation, diarrhea, and other digestive problems by promoting regular bowel movements. It also helps to maintain a healthy balance of bacteria in the gut.
Reduces inflammation
Inflammation is a natural process that occurs in the body in response to injury or infection. However, chronic inflammation can lead to a range of health problems, including heart disease, cancer, and arthritis. Spelt contains several compounds that have anti-inflammatory properties, including lignans, phenolic acids, and flavonoids.
Boosts immunity
Spelt contains several nutrients that are essential for a healthy immune system, including iron, zinc, and vitamin B6. Iron is important for the production of white blood cells, which help to fight off infections. Zinc helps to activate immune cells, while vitamin B6 helps to maintain the health of the lymphatic system.
Supports healthy bones
Spelt is a good source of several nutrients that are essential for healthy bones, including magnesium, phosphorus, and zinc. Magnesium is important for the formation and maintenance of strong bones, while phosphorus is essential for the formation of bone mineral. Zinc is also important for bone health, as it helps to promote the formation of bone tissue.
May help to prevent cancer
Several studies have suggested that spelt may have anti-cancer properties. For example, one study found that spelt bran extract inhibited the growth of human colon cancer cells. Another study found that spelt bran extract reduced the growth of breast cancer cells in mice.
May improve heart health
Spelt is a good source of several nutrients that are important for heart health, including fiber, magnesium, and potassium. Fiber helps to lower cholesterol levels, while magnesium and potassium help to regulate blood pressure. Spelt also contains several compounds that may help to reduce the risk of heart disease, including lignans and phenolic acids.
May help to regulate blood sugar
Spelt is a good source of complex carbohydrates, which are broken down slowly by the body and help to regulate blood sugar levels. This makes spelt a good choice for people with diabetes or anyone who wants to maintain stable blood sugar levels.
May help with asthma and allergies
Spelt contains several nutrients that are important for respiratory health, including magnesium and vitamin B6. Magnesium helps to relax the muscles of the respiratory system, while vitamin B6 helps to reduce inflammation in the airways. Spelt also contains several compounds that may help to reduce the risk of allergies, including flavonoids and phenolic acids.
May improve cognitive function
Spelt contains several nutrients that are important for brain health, including iron, magnesium, phosphorus, and zinc. Iron is essential for the formation of red blood cells, which carry oxygen to the brain. Magnesium and phosphorus are important for the formation and maintenance of brain cells, while zinc is important for cognitive function.
May help with sleep
Spelt contains several compounds that may help to promote restful sleep, including tryptophan and magnesium. Tryptophan is an amino acid that helps to produce serotonin, a neurotransmitter that regulates sleep. Magnesium helps to relax the muscles and promote relaxation.
May help with skin health
Spelt contains several nutrients that are important for skin health, including vitamin B6 and zinc. Vitamin B6 is important for the production of collagen, a protein that gives skin its elasticity. Zinc is important for wound healing and helps to promote healthy skin.
May help with hair health
Spelt contains several nutrients that are important for hair health, including iron, magnesium, and zinc. Iron helps to deliver oxygen to the hair follicles, while magnesium and zinc help to promote healthy hair growth.
May help with fertility
Spelt contains several nutrients that are important for reproductive health, including zinc and magnesium. Zinc is essential for the production of healthy sperm, while magnesium helps to promote healthy ovulation.
May help with energy levels
Spelt is a good source of complex carbohydrates, which are broken down slowly by the body and provide sustained energy. It also contains several nutrients that are important for energy production, including iron, magnesium, and vitamin B6.
May help with mood
Spelt contains several nutrients that are important for mood regulation, including tryptophan, magnesium, and vitamin B6. Tryptophan helps to produce serotonin, a neurotransmitter that regulates mood. Magnesium helps to promote relaxation and reduce anxiety, while vitamin B6 helps to produce several neurotransmitters that regulate mood.
May help with detoxification
Spelt contains several compounds that may help to support the liver and promote detoxification, including lignans and phenolic acids. These compounds help to protect the liver from damage and promote the elimination of toxins from the body.
May help with inflammation-related conditions
Spelt’s anti-inflammatory properties may help with conditions that involve inflammation, such as rheumatoid arthritis, asthma, and inflammatory bowel disease.
May be easier to digest than wheat
Some people find that spelt is easier to digest than wheat, as it contains less of the protein gluten than wheat. However, spelt is not suitable for people with celiac disease, as it still contains gluten.
Health Benefits of Spelt And Its Side Effects
Side Effects of Spelt
While spelt is generally considered safe for most people, there are a few potential side effects to be aware of:
Gluten intolerance: Spelt contains gluten, which can cause problems for people with celiac disease or gluten sensitivity. These individuals may experience digestive issues, such as bloating, gas, diarrhea, and abdominal pain.
Allergic reactions: Some people may have an allergic reaction to spelt. Symptoms may include hives, itching, swelling, difficulty breathing, and anaphylaxis (a severe allergic reaction that can be life-threatening).
Interference with medication: Spelt contains phytic acid, which can bind to certain minerals (such as iron, zinc, and calcium) and prevent their absorption in the body. This may be a concern for individuals taking certain medications, such as antibiotics or thyroid medication, as it may reduce the effectiveness of the medication.
Digestive issues: While spelt is generally considered easy to digest, some people may still experience digestive issues such as bloating, gas, and diarrhea if they eat too much or have a sensitivity to the grain.
Blood sugar concerns: While spelt is a good source of fiber and complex carbohydrates, it may still have an impact on blood sugar levels. Individuals with diabetes or other blood sugar concerns should monitor their intake and consult with a healthcare provider.
Potential for contamination: Spelt may be grown in fields that have been contaminated with pesticides or other chemicals. It is important to choose organic, non-GMO sources of spelt whenever possible to reduce exposure to harmful chemicals.
Nutrient deficiencies: While spelt is a good source of many nutrients, it may not provide enough of certain vitamins and minerals on its own. Individuals who rely heavily on spelt as a source of nutrition may be at risk for nutrient deficiencies over time.
It is important to note that these side effects are relatively rare, and most people can safely consume spelt as part of a healthy, balanced diet. If you have concerns about eating spelt or experience any adverse effects after consuming it, talk to your healthcare provider. They can help determine if spelt is safe for you and provide recommendations for alternative grains if necessary.
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