Quinoa Benefits [ Chenopodium quinoa ]

Quinoa Health Benefits, Nutrition [ Chenopodium quinoa ]

Understanding Quinoa [ Chenopodium quinoa ]: Its Health Benefits and Nutrition

Suppose you’re having a hard time pronouncing the correct pronunciation of Quinoa; well, congratulations. In that case, you’re at the right place for you to become of the 3% of the population that attempts to know what makes this superfood.

So what is the accurate pronunciation of Quinoa? It’s Keen-wah or Ke-No-ah. So now you know how to pronounce it, right? This superfood is frequently called “super grain” and is one of the most popular healthy foods in the whole world. It is a flowering plant, and it belongs to the family of amaranth. You can see it annually growing from seeds. The benefits of this seed are kind of significant, and it has a lot more to offer. The grain of this seed is gluten-free, and its composition is like rice when cooked. It is also a great source of protein, fiber, and other minerals.

History

It came from the Andean region in Peru, Bolivia, and Chile around 4,000 years ago, but some archeologists say it came about 7,000 years ago. When the Spanish empire rose, innovations were made and given to the Inca warriors to boost their stamina for battles. Changes were also observed as time passed; it made numerous changes in the morphological property of the plant.

Different Types of Quinoa [ Chenopodium quinoa ]

MAIN TYPES

Black – this type is black even after cooking it with its sweeter and earthier taste than white Quinoa.
Red – this type is better than those holding its original shape even if you cooked it. You can use it in preparing salads and any recipe with a need for the presence of grains.
While – you can buy this in your grocery stores, and its other name is “ivory quinoa.”

SUBTYPES

Flakes are made by steam-rolling the kernels and preparing them for breakfast early in the morning.
Flour – just like regular flour, it has the image of powder, only is made from these seeds.

Nutrition Contents and Health Benefits of Quinoa [ Chenopodium quinoa ]

Considering these gluten-free seeds, it has more than much of their minerals, so it is perfect for our body. It is rich in fiber, B vitamins, vitamin E, iron, magnesium, calcium, potassium, and phosphorus. As mentioned above, it is gluten-free and has a low glycemic index, which is suitable for diabetes. In addition to this, this grain also plays a vital role in the human body’s metabolism and has antioxidants.

For Our Body

The fiber contents of these gluten-free seeds are best in losing weight and dealing with digestive problems. This fiber also helps in protecting the heart from any deadly diseases.

Strengthens Hair Follicles

The protein content of Quinoa is essential for protecting and nourishing hair follicles. This protects the hair and helps in hair growth because of the nine essential amino acids within this food. If you have a dry scalp, well, you need these gluten-free seeds. The humectants component of it nourishes and hydrates the scalp of a person, just like conditioners.

Aids in Anemia Treatment

Given that this grain is rich in iron, it can be eaten by anemic individuals. One cup of Quinoa yields 3 mg of iron, and it passed the 15% requirements of our body. That doesn’t mean you do not have enough iron; anemia is already present in the situation; no! Less riboflavin can also cause anemia, and by supplying it with riboflavin of these gluten-free seeds, you can easily handle it.

Aids Tissue Repair and Growth

Lysine-rich grain that is Quinoa. Lysine is essential in tissue repairing, including growth. It is considered that the only grain which has this is Quinoa.

Protects the Heart

The soluble fiber in the Quinoa, making it a wonder food for you. The fiber will combine with the bile, and it will produce a jelly-like substance that will then release to your bowel. The liver is necessary for utilizing the cholesterol in your body, but when depleted, your liver will pull the cholesterol on your blood to make the acids. When you eat Quinoa, you’re lowering your level of bad cholesterol, preventing you from having atherosclerosis and coronary heart disease, making you live longer.

Enhances Digestive Health

Fiber helps in the process happening in our digestive tract, and taking more thread from this food promotes better absorption of nutrients. It also prevents constipation. The Quinoa has thiamin that helps produce hydrochloric acid, riboflavin that aids the development of cells in the stomach, and glutamic acid responsible for the stomach lining.

Fights Inflammation

Because of the fibers in these gluten-free seeds, it produces butyrate that deals with the genes related to inflammation, and with the help of B vitamins, the homocysteine level in the body will reduce. Lastly, there’s this saponin, compounds responsible for preventing inflammations.

Helps Fight Cancer

Cancer is beatable and preventable. According to Harvard University, a bowl of this food can help you live longer, reducing the risk of having premature death. The leaves can also help during cancer because it has chemopreventive and anti-cancer properties based on Poland’s study.

Helps Fight Diabetes and Hypertension

Knowing that whole grain is best for diabetic patients, this food prevents the rise of blood sugar levels in our bodies. Thankfully, these gluten-free seeds have a low glycemic index making them an excellent food for those having trouble taking their meals. According to a Brazillian study, Quinoa can help in managing type 2 diabetes and hypertension.

Helps Prevent Osteoporosis

Knowing that Quinoa is rich in magnesium, it is great when talking about bone health because it plays a role in forming bones in our body. It also has 9 grams of protein per cup, which is part of the building blocks of bones.

Helps Treat Dandruff

You can already say “bye-bye” to dandruff lying on your scalp with calcium, iron, and phosphorus. Mashing and applying the Quinoa to your head for 15 minutes helps in dealing with your problem.

Since protein is present in the contents of the nutrients that can be found in these gluten-free seeds, you should probably know that it dramatically improves your metabolism and reduces your appetite.

Improves Skin Health

Since Quinoa is rich in B vitamins, it will help you treat age spots and other skin issues by reducing the dark places in your skin. Vitamin B12, with the other B vitamins, will give you good skin complexity. Vitamin A is also present in the seeds of Quinoa, known as one of the delaying agents of aging.

Offers the Goodness of Quercetin and Kaempferol

Quercetin and Kaempferol are compounds that these gluten-free seeds are rich. These two are known for fighting inflammatory problems and are composed of antiviral and antidepressant components.

Promotes Longevity

In Bolivia, this managed 123 years old, and he considered this food in his diet. Studies show that intake of whole grains prevents numerous diseases, making you live longer than when you eat other unhealthy foods and lack sufficient nutrients.

Promotes Weight Loss

Since these gluten-free seeds are high in fiber content, it aids weight loss because, for every one cup of its seed, you can get 2.5 grams of fiber. Quinoa also has 20-hydroxyecdysone, which helps us control our weight, and it helps burn calories.

Facts About Quinoa [ Chenopodium quinoa ]

This food is like a grain, but it belongs to spinach, chard, and beets.
More than 100 varieties of Quinoa, but popular among them are white, red, and black.
You can cook Quinoa in just 15 minutes.
Humans are already consuming these gluten-free seeds for over 4,000 years.
You can find the 80% cultivated Quinoa in Peru and Bolivia.
NASA researchers considered this food a perfect snack for astronauts in space because it already has numerous minerals.

Possible Side Effects

We are now overwhelmed with the benefits that we can get from eating these gluten-free seeds? Well, there are still side effects in taking them excessively.

Digestive Problems

Excessive intake of Quinoa will lead you to gas, bloating, or even diarrhea, primarily if you’re not used to eating a lot of fiber nutritious foods. Saponin also has a benefit; some sources say saponins may cause intestinal damage to our body.

Kidney stones

I didn’t mention above, but this food has varying amounts of oxalic acid excreted, mostly in urine. However, even if it is excreted in the urine, it can also attach to the calcium and form into kidney stones.

So you are now included in the 3% of human beings that know well about these gluten-free seeds. Add this to your diet immediately, and I hope this article helps you find information or even deal with your problems on what is right to eat when looking for nutritious food. Have fun making ways on how to innovate dishes or anything with this food! Share your ideas with the other 97%.

References

Vega-Gálvez A, Miranda M, Vergara J, Uribe E, Puente L, Martínez EA. Nutrition facts and functional potential of quinoa (Chenopodium quinoa willd.), an ancient Andean grain: a review. J Sci Food Agric. 2010;90(15):2541‐2547. doi:10.1002/jsfa.4158

Li, L., Lietz, G., Bal, W., Watson, A., Morfey, B., & Seal, C. (2018). Effects of Quinoa (Chenopodium quinoa Willd.) Consumption on Markers of CVD Risk. Nutrients, 10(6), 777. https://doi.org/10.3390/nu10060777

Paśko P, Zagrodzki P, Bartoń H, Chłopicka J, Gorinstein S. Effect of quinoa seeds (Chenopodium quinoa) in diet on some biochemical parameters and essential elements in blood of high fructose-fed rats. Plant Foods Hum Nutr. 2010;65(4):333‐338. doi:10.1007/s11130-010-0197-x

Navruz varlı, Semra & Sanlier, Nevin. (2016). Nutritional and health benefits of quinoa (Chenopodium quinoa Willd.). Journal of Cereal Science. 69. 10.1016/j.jcs.2016.05.004.

Abugoch James LE. Quinoa (Chenopodium quinoa Willd.): composition, chemistry, nutritional, and functional properties. Adv Food Nutr Res. 2009;58:1‐31. doi:10.1016/S1043-4526(09)58001-1

Graf, B. L., Rojas-Silva, P., Rojo, L. E., Delatorre-Herrera, J., Baldeón, M. E., & Raskin, I. (2015). Innovations in Health Value and Functional Food Development of Quinoa (Chenopodium quinoa Willd.). Comprehensive reviews in food science and food safety, 14(4), 431–445. https://doi.org/10.1111/1541-4337.12135

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