10 incredible benefits of quinoa

Filed in: Seeds And Nuts.

Quinoa is a very valuable nutrient rich in nutrients. food which is gluten-free and a rich source of protein. Benefits included weightlossimproved heart Health, detoxification of the body, and an improvement digestive health. It also helps in regulation. diabetes and reducing gallstones.

It can be used as many common or ground powders or flour. It has a very low fat content and can be added to diets around the world as a healthy alternative to many other similar foods.

Table of Contents

What is quinoa? The types Nutritional data of quinoa Caloric content Benefits of health Good source of proteins Weightloss Without gluten Improve the health of the heart Antioxidant activity Improves the digestive process Improves bone health Regulates diabetes Reduces the risk of gallstones Good source of magnesium Quick service tips References Comments

What is quinoa?

Quinoa is an interesting form of pseudocereal that is not technically a grain or a traditional cereal. It is a crop that has been cultivated for thousands of years and is grown mainly for its edible. seeds. Related to Spinach and beet, is becoming an important food in America, Europe, China and Canada, despite the fact that it has to be imported into these parts.

It's an old cereal that was Cultivated in the Andes during the last 7,000 years. [1] The scientific name is Chenopodium quinoa, and it is a kind of goose standing. It usually reaches a height of between 1 and 3 m in length, producing grains each year that can grow in various colors, such as white, yellow, pink, orange, red, brown and black. The grains can be consumed whole or in the form of flour. It is grown mainly in South America, in the Andean region, including countries such as Ecuador, Peru, Colombia and Bolivia.

The plant was cultivated in high altitudes that oscillated between 2,000 and 4,000 meters in the Andes, where every year, the Inca emperor used to plant the first seeds. It was a very important agricultural plant for the Incas, since it was one of their basic cereals, apart from corn. In the recent past, the Peruvian government has been encouraging farmers to increase the production of this pseudocereal and other similar crops due to its excellent performance. nutritional qualities

In the recent past, the Peruvian government has been encouraging farmers to increase quinoa production and another similar Crops for their outstanding nutritional qualities. [2] quinoa

The types

Although there are approximately 120 varieties of quinoa, the three most commercialized types are white, red and black quinoa.

White Quinoa: This variety, commonly known as ivory quinoa, is the most available in stores. The best thing about this is that it takes less time to cook. Red Quinoa: This variety is most preferred by chefs for dishes such as cold salads. In comparison with the white variety, red quinoa tends to retain its original shape and structure after cooking. Black Quinoa: This variety retains its original color even after cooking. Although it takes more time to cook. This has a unique earthy and sweet flavor.

Read Also  10 Best Reviews of Sesame Oil 2018

Nutritional data of quinoa

Quinoa is considered an essential "wonderful food" because it has a tremendous amount of protein, vitamins, minerals, and other nutrients.

It is rich in magnesium and phosphorus, as well as significant quantity of iron, zinc, copperY potassium. [3] It even has traces of calcium, sodiumY selenium. It's a good source of thiamine, riboflavinfolate vitamin B6, and other vitamins of the b complex. [4] This makes quinoa the perfect food to help regulate internal functions and the metabolism of the body.

It is also a rich source of phytonutrients Y flavonoids like Kaempferol Y quercetin, as well as tryptophan, which has its own special health benefits that add to the demand for quinoa. [5]

Finally, there is a large amount of vital protein and amino acid components. he found Inside it the body needs for its proper functioning. [6]

Caloric content

100 grams of quinoa only contains 120 calories and only 2 grams of fat. [7] For a grain-like substance, it is much less fat than most foods of that type. For people concerned about their weight, replacing other foods with grains is a wonderful way to lose weight.

Benefits of health

Quinoa is a nutritious food that is good for your health. It provides several health benefits, some of which include:

Good source of proteins

The quinoa plant has been considered a rich source of proteins and amino acids. It is a source of essential amino acids such as lysine, methionine and tryptophan. In fact, it is a unique source for the nine essential amino acids, which is not usually the case with other grains.

Weightloss

One study found that a high intake of wheatoatmeal spaghetti rice, and oat spaghetti induced to eat more. On the other hand, alternatives, like quinoa and amaranth, did not induce to eat more. [8] This is particularly important for those who want to control their diet and who want to lose weight. Consuming it will reduce the excess. consumption From food, thus promoting a healthier weight. [9]

Without gluten

Quinoa is also gluten-free and Thus It can be consumed by people who have gluten intolerance. [10] It can be used in bread, pasta and other foods that usually contain gluten. It can also be used in place of other gluten-free foods such as tapioca, potato, corn Because of its high nutritional value.

Improve the health of the heart

Quinoa contains high quality proteins. Y carbohydrates with low glycemic value, together with omega-3 and omega-6 fatty acids, as well as antioxidants. [11] It is also considered good to reduce the risk of cardiovascular diseases in the future and improve the general health of the heart. Trials in young and middle-aged people confirmed a decreased risk of cardiovascular disease.

Read Also  7 amazing benefits of nuts

Antioxidant activity

Quinoa has antioxidant properties that help protect the heart, liver, kidneys, lungs and pancreas against oxidation. stress. When compared to other pseudocereals, such as amaranth, it has a greater antioxidant activity. Some of the antioxidants found in it include phenolics, polyphenolsY anthocyanins. Coles From quinoa they have also shown significant antioxidant activity.

Improves the digestive process

It contains quinoa insoluble fiber, which helps improve the digestive process and facilitates healthier bowel movements. [12] This helps further reduce the risk of flatulenceheadache constipationY gas.

Improves bone health

The amount of calcium found in quinoa is Similary to that of dairy products, but it has been pointed out that those who are intolerant of dairy products can eat it. [13] Calcium is very important for the bones, the brain and the nervous system.

Regulates diabetes

Quinoa seeds can be beneficial for regulating diabetes Y blood cholesterol levels. [14] A study in rats fed high fructose indicated that the consumption of their seeds can help reduce the adverse effects of fructose on both the glucose level and the lipid profile.

Reduces the risk of gallstones

The fiber found in it too. help In reducing the risk of gallstones. [12] The consumption of quinoa helps reduce the secretion of bile juice, which helps in the formation of gallstones.

Good source of magnesium

Magnesium is one of the trace elements Found in quinoa. [15] Dietary magnesium intake provides benefits, including control of asthma, higher bone health, lower risk of osteoporosis, an increase in heart health, and the regulation of blood. sugar levels

Quick service tips

Before cooking it, one has to make sure that the saponin layer of the seeds has been removed. In most cases, the quinoa that is bought in the USA. UU It is rinsed and dried, but for greater care, you can rinse it. This saponin can give a bitter taste to quinoa if it is not rinsed too. When storing any extra quinoa, it is important to keep in mind that moisture can affect the freshness of the grain. Therefore, be sure to store it in an airtight container, in a cool, dry place. Now let's look at some of the simple tips for serving quinoa.

Boiled: After soaking and rinsing, you can boil it in water. 1 cup of quinoa takes approximately 1½ cups of water to boil. Boil for about 15 minutes, then add a pinch of <a class = "10 incredible benefits of quinoa, reference: https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-quinoa.html