04/08/2019
●Fast facts on barley
Here are some key points about barley. More detail is in the main article.
Consuming barley might have benefits for the heart, blood pressure, and bonesBarley may be useful in maintaining a healthy weightBarley provides a high percentage of an individual's daily requirement of manganese and seleniumThanks to barley's versatility, it is easy to incorporate into meals
●Benefits of Barley
Barley contains important nutrients that can offer a range of health benefits.
1) Blood pressure
Maintaining a low sodium intake is essential to lowering blood pressure, but increasing potassiumintake may be just as important.
Also, potassium, calcium, and magnesium, which are all present in barley, have been found to decrease blood pressure naturally.
2) Bone health
The iron, phosphorous, calcium, magnesium, manganese, and zinc in barley all contribute to building and maintaining bone structure and strength.
A careful balance of phosphate and calcium is necessary for proper bone mineralization. Consuming too much phosphorus with too little calcium intake can result in bone loss.
Bone formation requires the mineral manganese; also, iron and zinc play important roles in the production and maturation of collagen.
3) Heart health
Barley's fiber, potassium, folate, and vitamin B6 content, coupled with its lack of cholesterol, all support a healthy heart. Barley is an excellent source of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.
The beta glucan fiber found in barley lowers LDL ("bad") cholesterol by binding to bile acids and removing them from the body via excretion. An intake of 3 grams of beta-glucans per day can lower blood cholesterol levels by 5 percent.
Vitamin B6 and folate, both present in barley, prevent the buildup of a compound known as homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problem
4) Cancer
Selenium is a mineral that is not present in most foods, but it can be found in barley. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body.
Additionally, selenium from dietary sources can help prevent inflammation. It may decrease tumorgrowth rates, and improve immune response to infection by stimulating production of killer T cells.
Fiber intake from plant-based foods is associated with a lower risk of colorectal cancer. Some studies have suggested that beta-glucan fiber may stimulate the immune system. As a result, it could help fight cancer cells and prevent tumors from forming. However, more evidence is needed to support this claim.
5) Inflammation
Choline is an important and versatile nutrient in barley that helps with sleep, muscle movement, learning, and memory.
Choline helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, and assists in the absorption of fat. It may also help to reduce chronic inflammation.
6) Digestion and regularity
Barley's fiber content helps prevent constipationand promote regularity for a healthy digestive tract
7) Weight management and satiety
Adequate fiber intake is commonly recognized as an important factor in weight loss by functioning as a "bulking agent" in the digestive system.
Fiber in the diet helps to increase satiety and reduce appetite, making people feel fuller for longer. This can help lower the overall calorie intake.
