Quinoa: Nutrition, health benefits, and how to eat
Nutritional facts about Quinoa : Why Quinoa is beneficial for your health?
Quinoa is a grain with a round shape which is just a bit smaller than rice, and is in great demand all over the globe. Quinoa originates from Bolivia, Peru and Ecuador. However, since the worldwide health and wellness trend has sparked interest in quinoa, it is now being grown in over 70 countries, including Europe, Kenya, and the United States.
The UN World Food and Agriculture Organization (FAO) chose 2013 as their “Year of Quinoa of the World” and also selected Quinoa to be one of the “Major Food Source and Complete Food Replacing Rice.” This is because they have thoroughly assessed Quinoa’s nutritional quality and environmental adaptability.
Quinoa was first discovered to be grown in the ancient Incan civilization about the year 5,000 B.C., became the most popular food item of the Incas due to its exceptional adaptation to environmental conditions. Quinoa is referred to as “Mother of Grain” in Inca.
What is the reason quinoa is referred to as the grain’s mother and is loved by people across the globe? Today we are going to learn the benefits of quinoa’s nutrients and ways to enjoy quinoa in a healthy way.
Quinoa Nutrients
Quinoa has a number of nutrients much more than white rice.
- 2 times the amount of protein
- 5 times the amount of Vitamin B1
- 6 times the amount of Potassium
- 7 times the amount of Calcium
- 16 times the amount of Dietary fiber
- 20 times the amount of Iron
- 30 times the amount of Vitamin E
Types of Quinoa
Quinoa is available in 3 colors: red, white and black. The ingredients vary slightly for each color of quinoa, so it is recommended that you refer to the color-specific ingredients when consuming quinoa.
–White Quinoa : soft flavor and widely used in many dishes.
–Red Quinoa : High protein and calcium content. It also offers a savory taste.
–Black Quinoa : It has an extremely chewy, hard texture and is typically consumed as a drink with high levels of sweetness.
Efficacy of Quinoa
1.Contain Rich Protein
Quinoa is a high protein and low-fat source of nutrition. Quinoa is as high in calories as rice, however it is twice as protein-rich than rice. Furthermore the quality of the protein in quinoa is excellent. Most vegetable proteins are deficient in some or all of the important amino acids. Quinoa, on the other side, contains essential amino acids distributed evenly. A lot of vegetarians favor Quinoa as a source for protein for this reason.
2.Diet Food
Quinoa is a lower source of carbohydrates when in comparison to wheat and rice. Quinoa’s carbohydrate content is 69%, which is a low amount in comparison to the 80% content of the rice grain and 78% of flour. In contrast, Quinoa is packed with many good nutrients to nourish your body, which include proteins, minerals as well as starches and vitamins that make it an excellent choice for nutritional purposes. This allows you to consume lower calories and eliminate the nutritional imbalances that may be triggered by your food habits.
3.Anti-Cancer Effect
Quinoa has a significant amount of saponin that improves metabolism and aids in blood circulation throughout the body. Furthermore, Quinoa’s Selenium component is capable of creating antioxidants in the body, boosting the immune system, eliminating harmful oxygen which causes cancer, and preventing cancer cell proliferative. The huge amount of vitamin E found in Quinoa is also helpful in preventing cancer and enhances the resistance to it.
4.Treatment of Anemia
Anemia is a condition that occurs when the lack of blood flow in the body fails to supply oxygen to the body’s metabolism at the right the right amount of. Anemia can be accompanied by dizziness and headaches, which result from a lack of iron. It is therefore essential for those suffering from anemia to eat foods that contain iron. Quinoa is 20 times richer in iron than rice and can be effective in treating and stopping anemia.
5.Promote Brain Health
Quinoa is a rich source in omega-3, omega-9 components which are present in bluefish or nuts. Omega-3 and Omega-9 can assist in decreasing blood cholesterol levels and also work with the brain to enhance memory and protect the health of your brain.
6.Anti-Aging
The anti-aging properties are due to the vitamin E found in Quinoa. Vitamin E is also known as an antioxidant vitamin, acts as an antioxidant that impedes the body’s process of oxidation. The reason the skin is wrinkled and loose is due to the fact that your body is oxidized due to harmful oxygen. Vitamin E found in quinoa can help in preventing oxygenation within the body as well as slowing the process of aging of the skin as well as the body.
7.Improve Bone Health
Quinoa is a rich source of phosphorus and lysine, which are not easily found in ordinary grains. These ingredients are capable of strengthening bones. Quinoa is also a good source of calcium, which aids in preventing osteoporosis, a condition that causes fractures to bones. Quinoa is also a beneficial food for bones health for children who are growing.
8. Vascular Health
90% of the fat in quinoa is unsaturated fat acids, with more than 50% are linoleic acids which help to smooth blood circulation. Methionine, which is a major source of the quinoa plant, reduces cholesterol levels and assists in maintaining blood pressure in a healthy way, thereby improving the health of blood vessels, including arterial hypertension and arteriosclerosis.
9. Gluten-Free Food
Another benefit of the quinoa grain is that it’s gluten-free. The excessive consumption of flour-based products can send a negative signal for health and can lead to weight gain. In this instance it is advised to consume quinoaas which is a gluten-free food, in place of flour.
10. Improve Digestion
Quinoa can be 16 times more rich in nutritional fiber than rice. This is why quinoa is a food that provides a great feeling of satiety when consumed . It also helps improve digestive function by stimulating digestive movement. If you suffer from constipation or are suffering from poor intestinal health It is beneficial to consume Quinoa.
How do you eat Quinoa?
1.Quinoa Rice
Quinoa is tiny in size, which means it is not required to be rinsed with the sieve. Quinoa is also known as different from grain or rice.
Clean washed rice is put in water for 30-40 minutes. Then, the water is removed.
Cleanse and cook the quinoa.
Mix rice and quinoa in a uniform manner, add the quinoa rice and the water to a 1:1 proportion in an oven-proof saucepan. Cook for 15 to 20 minutes.
2.Quinoa Shake
It is possible to make the quinoa shake by simmering the quinoa in water that is boiling for about 10 minutes, then making it cook, and making it into a smoothie along with milk. Quinoa shakes are made with soymilk or yoghurt depending on your preference as well as other fruits that resemble bananas. are delicious for taste as well as nutrition.
3.Quinoa Salad
If you are using quinoa as an ingredient in salads it is advised to prepare quinoa prior to cooking.
Mix quinoa and water in a 2:1 ratio into a pot, bring to a boil. once the water begins to be boiling, it will continue to boil for 10-20 mins on a low heat.
Create a salad by mixing different ingredients, including dressings and vegetables. You can also add cooked quinoa for the perfect quinoa salad.
4. Quinoa Baking
Quinoa powder can be mixed together with the flour for pasta, muffins pizza, muffins, etc.
Quinoa’s nutritional potency is more than we believe. If you’re concerned about a bacterial or virus illness, quinoa may increase your body’s immune system. Consider Superfood Quinoa on your meal from today.
