Semolina is made from coarsely ground wheat grains and frequently appears in pasta, couscous, bread, and also in breakfast cereals.
Like other wheat products, semolina contains gluten, which makes it unsuitable for people with gluten sensitivity. However, if you can include semolina in your diet, you'll benefit from a range of nutrients that are highly beneficial to your health.
Why include semolina in your diet?
A quarter cup of dry semolina contains about 150 calories – 10% of the daily recommended intake. The majority of these calories – about three-quarters – come from its carbohydrate content. These carbohydrates serve as a rich source of fuel for your tissues. Additionally, semolina contains 5.3 grams of protein that supports skin and muscle health. It is naturally low in fat, which makes it a good choice for weight-conscious diets.
Benefits of eating semolina
Contains B-complex vitamins
Consuming semolina increases your intake of B-complex vitamins, especially folate and thiamine. These vitamins support your metabolism and help convert food into usable energy. Thiamine aids proper brain and nerve function, while folate supports the production of red blood cells.
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Semolina is a source of selenium
Semolina is also rich in selenium. Your body uses selenium – along with other nutrients like vitamin E – as an antioxidant. This helps prevent oxidative damage to cell membranes and DNA, reducing the risk of conditions like heart disease. Getting enough selenium also strengthens your immune system and helps fight infections. A serving of semolina provides 37 micrograms of selenium – about two-thirds of the daily recommended intake by the Institute of Medicine.
Helps prevent overeating
Semolina also supports healthy iron intake, offering 1.8 mg of iron per serving. Iron-rich foods improve circulation, as your red blood cells – responsible for transporting oxygen – need iron to function.
Made from durum wheat, semolina helps you feel full for longer, preventing overeating. In other words, it may help with quicker weight loss and maintaining a healthy weight.
Boosts energy
Semolina is ideal for those with active lifestyles, as it boosts energy. It keeps your body fueled throughout the day and helps prevent the sluggish feeling that can set in, especially in the afternoon. Add vegetables to your meal for extra flavor and fiber.
Supports bone and nervous system health
Semolina is great for bone and nervous system health. It improves bone density and keeps your bones strong. It contains phosphorus, zinc, and magnesium – all essential for maintaining a healthy nervous system.
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Improves heart health
Semolina supports cardiovascular health and helps prevent heart attacks, heart failure, and more. This is mainly due to its rich selenium content, which protects against infections and boosts the immune system.
Prevents anemia
Semolina is an excellent source of iron, providing your body with the amount it needs. Eating it boosts blood circulation and fills you with energy.
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