All You Need to Know About Quinoa
Quinoa has become a popular name in supermarkets and on restaurant menus. For those not well versed with its benefits and origin, keep reading. Quinoa is pronounced “keen-wah”. Quinoa is a seed which dates back about three thousand years and was used by the Incas. However, it has gained popularity as a superfood only in the last couple of years.
It is a pseudo-grain, which means that it is a seed that is cooked like a grain. Quinoa is from the same family as spinach and beetroot. There are three types of quinoa – white, black and red. White and red quinoa are most commonly used and open up to release small white curls as they soften during cooking.
Aside from its high protein content, quinoa is also a good source of micro-nutrients like magnesium, calcium manganese, vitamin B and E.
Health Benefits
Complete protein: Quinoa is one of the most protein-rich foods that is available. It contains all the nine amino acids which makes it a complete protein, unlike most grains. If you are on a vegetarian diet and are consuming quinoa, there is no need to worry about losing out on protein from animal foods. Intake of complete proteins improves muscle repair and rebuilding.
Iron-rich: Quinoa is a good source of iron which plays a vital role in several body functions. Iron helps in the formation of haemoglobin and keeps red blood cells healthy.
Fiber content: Quinoa contains almost twice as much fiber as most other grains. Fiber has several health benefits like relieving constipation, lowering blood sugar and cholesterol levels, lowering blood pressure and even weight loss.
Tissue growth and repair: Lysine is an amino acids which is abundant in quinoa and helps in growth and repair of body tissues.
Alleviates migraines: Magnesium is a nutrient that we often do not get enough of in our diets. It helps relax blood vessels, thus preventing migraines. Magnesium also improves insulin sensitivity which is important in preventing Type II diabetes. It also plays a role in formation of healthy bones and teeth, transmission of nerve impulses, energy production, detoxification and regulation of body temperature.
Antioxidant properties: Prevention of free radical damage in the body calls for consumption of antioxidants in the diet. Quinoa contains potent flavonoids - quercetin and kampferol which have beneficial antioxidant properties.
Protection of mitochondria: Mitochondria are responsible for the production of energy in the body. Quinoa contains manganese which has antioxidant properties that protect the mitochondria from free radical damage.
Metabolism: Vitamin B2 (Riboflavin) found in quinoa helps improve energy metabolism in the brain and muscle cells.
Healthy fats: The omega-3 fatty acid content of quinoa helps keep the heart healthy by lowering bad cholesterol.
Gluten and quinoa
For the longest time it was believed that quinoa is gluten free. In most cases, people do not have allergic reactions to quinoa but recent studies have suggested that it contains a substance which mimics the action of gluten.
Overall, quinoa is a very healthy food and can quite easily be a part of most people’s diets.
Simple ways to incorporate quinoa in your diet.
Quinoa is usually organically grown so the risk of pesticide residue on the seed is greatly reduced. However, it is best to give it a good rinse before cooking. It only takes about 15 minutes to cook till tender. Quinoa can be used in place of rice and other staple grains or added to salads for extra crunch and protein.
Author: Anandini Swaminathan, Dietitian & Sports Specialist
