The scientific name of quinoa is Chenopodium quinoa. It is rich in magnesium, phosphorus and folate. It is also equipped with carbohydrates, fiber, sugar, vitamins, sodium, fatty acids, minerals, amino acids and host of others.
Quinoa was considered to be "the gold of the Incas," as it had been used to catapult the stamina of the warriors. Quinoa is rich in lysine amino acid, necessary for tissue growth and its repair. These seeds are delicious also besides being nutritious. The popular quinoa is of transparent yellow texture, other types may include colors like pink, orange, purple, red, or even black.
Why is Quinoa beneficial?
Quinoa health benefits comes from its unique mix of nutrients. It is a rich source of vital vitamins such as – Thiamin, Vitamin E, Riboflavin, Vitamin B6, Vitamin B12, folate and Niacin. Not only vitamins, it is rich in minerals such as – iron, manganese, potassium, phosphorous, magnesium, zinc and copper. It has a high percentage of dietary fiber but is very low in saturated fat and cholesterol.
Did you know?
Quinoa (uncooked) is amazingly rich in nutrients.
- A single cup serving takes care of 48% dietary fiber requirements, 78% folate requirements, 41% of thiamin requirements and 41% Vitamin B6 requirements.
- It is extremely rich in minerals and single cup takes care of 173% of manganese, 84% magnesium, 43% iron, 78% phosphorous, 50% copper and 35% zinc requirements on a daily basis!
- Above all it provides close to 50% of protein content required by the body! This is just mind blowing!
Quinoa Health Benefits
Prevents Heart Failure : Heart failure has been the major cause of hospitalization of elderly people in the US. Intake of whole grains and fiber based diet has been medically established to cut down the risk of blood pressure along with heart disorders. People who eat regular morning treat of whole grain have been found to have reduced the risk of heart failure by 29%. Quinoa health benefits are equipped with fiber and whole grain properties.
Cardiovascular Health : Quinoa health benefits includes it richness in magnesium. This mineral eases blood vessels which in turn releases state of hypertension, heart arrhythmias and ischemic heart disorder.
A phytonutrient found in whole grains like guinoa are lignans that converts into mammalian lignin and can inhibit the possibility of breasts and other types of cancers, especially hormone driven, along with heart disorder. According to a Danish study the ‘Journal of Nutrition’, it has been reported that women consuming large quantity of whole grain manifested more protective lignin blood levels, thus are at less risk of heart disease or cancer.
It has been reported that consumption of whole grains (quinoa) can manifest positive result on a postmenopausal women, having high cholesterol level and blood pressure, if taken for 4-6 times a week.
Antioxidant Protection : Quinoa health benefits lies in its manganese richness, which is a contributing factor of superoxide dismutase enzyme. This enzyme is a great antioxidant and helps in inhibiting the mitochondria damage from any oxidation in the process of fuel generation. It also protects other cells from getting damaged due to free radicals.
Protects against Breast Cancer : Quinoa health benefits also reduce the risk of getting breast cancer by pre-menopausal women if they eat quinoa each day in moderate quantity like 25 grams. Fibers found in quinoa protects against breast cancer.
Quinoa Protects against Childhood Asthma : If the averments of American Lung Association are to be believed – nearly 20 m Americans are patients of asthma. Consumption and incorporation of whole grains in the daily diet can cut down the probability of childhood asthma amazingly by almost 50%, as advised by the International Study on Allergy and Asthma in Childhood.
Benefits in Gallstone : Eating high fiber food like quinoa can also enable women in warding off the risk of developing gallstones, indicates the American Journal of Gastroenterology in a study. In addition to whole grains like quinoa, insoluble fibers are also available in abundance in edible skin of fruits and nuts, along with vegetables squashes of berries, apples, and pears.
Quinoa Cuts Down Type 2 Diabetes Risk: Quinoa is rich in magnesium which is instrumental in forming more than 300 enzymes. It includes those enzyme also which helps in absorbing glucose and secretion of insulin. Research suggests that whole grains like Quinoa can dismiss the situation of type 2 diabetes. So add this super fiber rich food into your diet to get the optimum quinoa health benefits.
Helps in Migraine Headaches : Quinoa is good for migraine headaches. As quinoa is rich in magnesium that sooths blood vessels, prevents constriction and cramping characteristic of migraines.
Great Bone Builder : For vegetarian and people who are suffering from lactose intolerance, quinoa health benefits are many, particularly in the form of calcium, that too plant-derived. Calcium constructs and retains teeth and bones, enables regulating the heart function, and also muscle and nerve health.
Great Brain Food : Quinoa health benefits can be witnessed in a single cup of quinoa (cooked), which can provide 15 percent of iron, recommended for a healthy body. It assists in delivering oxygen to the veins, catapulting brain energy. Vitamin B found in quinoa keeps the dexterity of your mind and cuts down mood swing.
Benefits to Dieters : Quinoa is low-cholesterol food rich in complex carbohydrates. Good source of fiber, quinoa health benefits include slow digestion process. It can be consumed at a slow pace thus its polyunsaturated fats will make you feel full and it offers more nutritional benefits that cereals or breads. It can be consumed as a breakfast meal to get lasting energy which will trigger you energy level during your morning walk. A diet of vegetables along with quinoa can be considered as a dieter’s dream which is high in minerals, protein and vitamins and low in calories and fats.
Internal Cleanser/Detoxifier : Being equipped with complex carbohydrate, quinoa is a cleanser, instrumental in bowel movement and relaxes the process of digestion. If incorporated in your regular diet regime quinoa health benefit can diminish any constipation condition and bloating.
How to Select and Store
Quinoa is found in prepackaged packages and also in stock of bulk bins. Ensure that the bins rich in quinoa are kept covered and it is fresh stock. Make sure it is not having any moisture trapped in it. Quinoa expands while cooking process so keep in mind this fact while purchasing quinoa. You should store quinoa in airtight bag. This type of storing process will retain the freshness of the quinoa health benefits for a long time which may go up to six months, if kept in the refrigerator.
Precautions while using Quinoa
Delicious Quinoa Soup
It is advised not to consume quinoa during pregnancy or breast feeding stages as there is no proved scientific evidence of its harmony with such conditions. It has been cautioned to take advice before taking quinoa with other medicines due to its antioxidant properties.
Quinoa can lower the concentration level of triglyceride. It is advised not to consume quinoa if you are taking triglyceride-lowering drugs.
Safe Quinoa Dosages Pre Day
There is no established effective dose for adults or children in terms of quinoa. It is suggested to take this miraculous food in a moderate quantity and enjoy quinoa health benefits.
Quinoa food (seeds) is amazingly equipped with great health benefits. It is equally delicious and fiber rich to work as complete food. Incorporating this great food into your regular meal can do wonders and offer a whole lot of quinoa health benefits. So, add this food in your regular diet and experience quinoa health benefits in multiple ways.