Barley is a type of whole grain cereal that has a chewy texture and nutty flavour, commonly known as Jau in India. It is available in different forms such as hulled barley, barley grits, flakes etc., and one of the oldest cultivated grains in our country.
This less explored grain is packed with impressive nutrients including dietary fibre, molybdenum, manganese, selenium, B vitamins and power packed with antioxidant lignans.
However, barley contains some antinutrients which may impair nutrient absorption and digestion, soaking and sprouting the grain lowers the antinutrient content and also increases its nutrient levels.
Barley provides a host of health benefits such as improving digestion, losing weight, improving heart health and in preventing cancer.
Promotes Digestion
The richness of fibre in barley plays a vital role in promoting bowel function and prevents constipation by adding bulk to the stools. Regular intake of barley helps in maintaining the balance of gut-healthy bacteria. Evidence shows that an impressive nutrient profile in barley can help in preventing cancers related to digestive tracts.
Helps In Losing Weight
Barley being low on calories and high on fibre is an ideal grain in a weight loss diet. The goodness of fibre keeps you satiated for a longer time and prevents you from overeating. Furthermore, fibre curbs your appetite and craving for junk foods which will eventually burn more calories and help in sustained weight loss.
Heart Healthy Grain
The abundance of heart-healthy nutrients in barley such as thiamin, niacin, copper, magnesium are the key nutrients that are helpful in lowering the cholesterol, blood pressure and prevents the risk of heart diseases. In addition, nutrient-dense barley is beneficial in lowering the risk of atherosclerosis, by clearing the plaque formation in the arteries and reduce the risk of heart disease or stroke.
Manage Diabetes
Barley is a perfect choice of whole grain that should be added in the regular regimen for diabetics as it helps normalize blood sugar level and improve insulin sensitivity. The richness of mineral magnesium in barley helps in improving insulin secretion and uptake of glucose by the body.
Immune Booster
The goodness of antioxidants lignans in barley boosts the immune system by combatting infection-causing bacteria. In addition, it also lessens inflammation and delays premature ageing of the body.
Culinary Uses
Barley is used widely in making a spectrum of dishes right from soups, stew, bread, breakfast cereals, milk porridge, pudding, and malted beverages. Reap the health benefits of barley by adding in your diet regimen.
Barley Water For Enhanced Skin And Hair Health
Barley water is loaded with a plethora of antioxidants, vitamins and minerals which are valuable in boosting skin and hair health. Barley water is made by cooking barley in water for 10 minutes and then water is consumed with barley and sometimes the grains are strained. This healthy beverage can be flavored with lemon juice for its umpteen health benefits.
Promotes Skin Glow
The potent anti-inflammatory properties of barley water are beneficial in treating acne and combating skin infections. It also tightens the skin tone by working as a natural exfoliator and reduces oil secretions. Drinking barley water increases skin hydration levels and slows down premature aging of the skin. Besides these, the richness of selenium in barley supports in sustaining the skin elasticity, preventing free radical damage to skin cells and maintaining the skin glow, tone, and youthfulness.
Improves Hair Health
Ample amounts of vitamins such as B3, thiamine, and niacin in barley water help to promote hair growth, add volume and make the mane look stronger and lustrous. While being loaded with iron barley combats hair fall and the huge content of copper helps to retain the natural colour of hair by increasing the synthesis of melanin. Regular addition of barley to the diet will show a visible difference in hair health within a few months.
Additional Skin Care Incentives Of Barley Water
Boots Hydration
Barley water is a great way to keep your skin hydrated. When applied topically or consumed, it can help maintain skin moisture levels.
Soothes Skin Irritation
The anti-inflammatory properties of barley water can help soothe irritated skin, reduce redness, and calm conditions like eczema or sunburn.
Acts As Natural Exfoliant
Barley contains enzymes that can gently exfoliate the skin, helping to remove dead skin cells and promote a brighter complexion.
Provides Brightening Effect
Regular use of barley water can help improve skin tone and reduce dark spots, leading to a more even and radiant appearance.
Fights Signs Of Ageing
Rich in antioxidants, barley water can help combat oxidative stress, and aging signs, potentially reducing the appearance of fine lines and wrinkles, thus leading to a firmer, more youthful appearance.
(This article is reviewed by Preeti Sharma, Wellness Expert)
Author Profile: M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Molecular Mechanism of Functional Ingredients in Barley to Combat Human Chronic Diseases
Yawen Zeng , Xiaoying Pu , Juan Du
https://pmc.ncbi.nlm.nih.gov/articles/PMC7149453/
https://academic.oup.com/fqs/article/doi/10.1093/fqsafe/fyac012/6532626
