Semolina – composition, benefit, and harm

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Semolina is made with water or milk. Sugar is often added to it. This breakfast is served with jam, raisins, or fresh berries.

For many years, semolina porridge remains one of the main dishes of the children’s diet. Children enjoy eating semolina without lumps.

The composition and calorie semolina

The composition of semolina contains folic acid, thiamine, dietary fiber, riboflavin, niacin, and starch.

The composition of semolina, cooked in water, as a percentage of the daily value is presented below.


PP – 15%;

E – 10%;

B1 – 9.3%;

B6 – 8.5%;

B9 – 5.8% .


phosphorus – 10.6%;

sulfur – 7.5%;

iron – 5.6%;

potassium – 5.2%;

magnesium — 4.5%;

calcium – 2% .

Calorie semolina – 330 kcal per 100 grams.

The benefits of semolina

Useful properties of semolina proven by research. It has a positive effect on heart health, bone health, bowel function, and immunity.

For bones and muscles

Semolina contains calcium, magnesium, and phosphorus, which strengthen bones.

For bones, semolina porridge is most beneficial in milk – there is more calcium in it. In addition, eating semolina makes your muscles more resilient.

For the heart and blood vessels

Semolina compensates for iron deficiency in the body and improves blood circulation. This reduces the risk of anemia.

Semolina does not contain cholesterol, so it will not affect its level if it is eaten without sweet additives.

This nutritious meal reduces the chances of developing heart disease, seizures, and strokes.

Selenium in semolina protects the heart from disease.

For nerves

Semolina helps maintain the health of the nervous system, thanks to magnesium, phosphorus, and zinc.

Thiamine and folic acid, which are also rich in semolina, are beneficial for nerves and the production of red blood cells.

For the digestive tract

Eating semolina improves digestion. The fiber in porridge normalizes the work of the intestine, helping to quickly digest food.

Semolina increases metabolism, with the result that all the important nutrients that are ingested with food are completely absorbed and used as energy.

For the kidneys and bladder

Potassium in semolina improves the kidney and urinary system.

For the reproductive system

Semolina is a natural source of thiamine. It stimulates the central and peripheral nervous systems, as well as increases libido.

For skin

For the health and beauty of the skin necessary protein. Semolina is a rich source of protein, so its regular use will be the key to timely nutrition and hydration of the skin.

For immunity

Vitamins of group B and vitamin E are necessary for strengthening immunity. They help an organism to struggle with diseases and increase immunity. These vitamins are present in sufficient quantities in semolina. Selenium in semolina is an antioxidant that protects cells from destruction.

Semolina during pregnancy

The composition of the dish contains folic acid. It is important for the healthy development of the fetus, so semolina is useful in pregnancy.

Semolina for weight loss

The main reason for weight gain is overeating. Semolina is rich in fiber, which helps to digest food. In addition, it permanently retains a feeling of fullness.

Semolina is slowly digested and provides the body with energy.

Is it possible to eat porridge for diabetes?

Semolina is recommended for people with diabetes, as it has a low glycemic index.

Harm and contraindications semolina

The main contraindication to the use of semolina is a gluten allergy. Suffering from celiac disease is better to abstain from foods and dishes with gluten.

The harm of semolina appears when it is excessively consumed. It is expressed as:

  • nausea;
  • vomiting;
  • stomach upset;
  • diarrhea;
  • constipation;
  • abdominal distention;
  • pain in the intestines.

Semolina is a product that has a positive effect on the body. It helps to cope with various diseases, making the diet nutritious.

Best Semolina from durum wheat. This is Italian semolina. In Italy (due to climate), soft high gluten-free varieties are not grown. In the market, it is quite expensive cereals and can be found.

Enrich the diet with a variety of foods. For example, the alternative to semolina is oatmeal, which is also very useful for the body.



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