A healthy diet is necessary to improve the functions of our organs . Therefore, we must consume nutritious foods such as farro , which is a cereal with multiple benefits that helps optimize the health of the body.
This food can be consumed dry, fresh or wet. In addition, it has vitamins, minerals and antioxidants , which help improve the immune and digestive system. It is also ideal for controlling body weight, thanks to the fact that it has few calories.
Now, in this article we will inform you about some benefits of this wonderful cereal , in order to include it in your diet to enjoy all its benefits.
What is the farro?
Farro (scientifically known as Triticum dicoccum ) is a nutritious cereal with a rich, nutty flavor, much like wheat, which is used in making breads, pastas, and salads . It has a high content of fiber , minerals, salts and essential oils within its components.
Note: Farro is recognized for having a higher fiber content than other cereals, making it ideal for regulating blood sugar and relieving skin discomfort .
A study carried out in the United States revealed that farro or emmer wheat is one of the most primitive cereals in the world , being a quality grain found mainly in the Middle East. (1)
What benefits does the farro have?
A cup of farro has many components for the human body. It can be consumed in different ways, provides great properties for the body and is used in the preparation of various dishes. Some benefits of farro are:
1. Strengthens the immune system
This cereal contains a wide variety of minerals such as zinc, iron and magnesium , being ideal for the production of hemoglobin, preventing anemia and degenerative diseases.
Note: It also allows the transport of oxygen to the organs, increases energy production and cares for the health of blood vessels and arteries .
2. Controls blood sugar and cholesterol levels
The farro has a high fiber content , which is ideal for reducing bad cholesterol and increasing good cholesterol in the blood. In addition, it develops the absorption of nutrients, which allows better control of sugar and insulin levels, which is ideal to avoid suffering from type 2 diabetes .
3. Regulates blood pressure
Farro contains vitamin B3 , which increases the production of hydrochloric acid, which is ideal for regulating cholesterol and triglyceride levels . In addition, it has antioxidants and fiber that reduce the risks of arterial and cardiovascular diseases.
4. Fights the action of free radicals
Farro has antioxidant substances that contain polyphenols and carotenoids . Helps reduce the impact of free radicals and fights against their actions.
To highlight: It also prevents aging, anxiety and stress , being ideal for those who want to reduce the risk of Alzheimer’s, anemia and some types of cancer.
5. Improves digestive functions
Farro is an excellent option to take care of the health of the digestive system, since it has antioxidants and nutrients that help control bacteria in the intestinal flora . It also has a great virtue as a stimulant of the intestines , to prevent constipation and allow the stool to pass naturally and without causing discomfort.
You should know: A quarter cup of farro (47 gr) has 6 gr of vegetable proteins , which favors the digestive process thanks to the amino acids it has.
In Spain, a study was carried out on various cereals, where it was possible to determine that the protein source that farro has is of great benefit to the intestinal system , with gliadins and glutenins being the highest percentage within this food. (two)
6. Strengthens bones and muscles
Another of the benefits of farro is that it is ideal for gaining muscle mass , since it contains healthy fats that help to gain energy during the day. It has ideal amounts of calcium to avoid weakness in the bone system , which prevents diseases such as osteoporosis.
On the other hand, farro, like wheat, contains gluten , which is a source of plant-type proteins that helps develop the body’s muscles and provides the amino acids that the body needs.
To highlight: This cereal contains magnesium that cares for bone health and increases the production of collagen and elastin . In addition, its large number of proteins help increase muscle mass and regenerate tissues after physical training.
7. Helps control weight
Farro is an excellent ally for those who want to maintain a healthy weight, since having a high fiber content makes it a satiating cereal that helps regulate anxiety and eliminate the tendency to eat in large quantities. It also allows food to digest more slowly.
Note: Farro protein levels help control the secretion of hormones that indicate to the brain that it is full, thus becoming an excellent option to maintain an ideal weight , since it can be eaten in large portions, since it has a load very low caloric
8. Promotes the health of the skin, hair and eyes
The farro has great cosmetic benefits . It has phytosterols and selenium, which help improve the appearance of the skin and increase the production of collagen , for the rejuvenation of the dermis. In addition, it has B complex vitamins that help strengthen hair, and contains polyphenols that prevent eye diseases.
Farro nutritional properties
A food with a sufficient amount of vitamins and minerals such as farro, should not be missing from our daily diet , since its wonderful properties help improve the body’s metabolism, some of its nutrients being the following:
1. Vitamins
Farro contains all the B vitamins such as thiamine and niacin, which are ideal for keeping the immune system balanced . These vitamins help improve poor blood circulation.
Important: A study carried out in Cuba on farro, revealed that this type of cereal (like wheat) is the base in the bakery industries , because it is rich in vitamins , mainly those of the B complex. (3)
2. Minerals
This cereal is rich in minerals. In 100 grams of farro you can find 8.5 mg of iron, 32 mg of magnesium and zinc , which are ideal for a healthy nervous system, strengthening the body’s defenses, bones in optimal conditions, regulating glucose and cholesterol in the blood .
3. Other compounds
Farro also has other nutritional compounds. In 100 grams of this cereal you can find 2 grams of good fats, 15 grams of protein and 7 grams of fiber . It has antioxidant substances that take care of the skin and the organs of the digestive system. In addition, it is ideal for controlling anxiety and preventing arthritis.
How can you consume the farro?
Farro is a completely natural and healthy cereal. It has so many nutrients that it is necessary to include it in our daily diet. It is ideal as a garnish for dishes , since it can replace rice or pre-cooked pasta. It’s also a healthier option for those who love breads.
To highlight: Nowadays it is used in recipes for risottos, soups, salads, cakes and as a topping for some desserts. The farro has the great virtue that it can be kept for a long time in the open air. In some European countries it is the protagonist for some drinks with liquor.
Key Findings
- Farro is a highly nutritious cereal , located mainly in the Middle East.
- The farro has a high fiber content that helps moderate excess appetite and improve digestion.
- This cereal is ideal for gaining muscle and strengthening the immune system , since it is rich in protein and healthy fats.
- It can be consumed dry, raw, wet or crushed.
- It is ideal for controlling hemoglobin and insulin levels.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.