Superfood: Quinoa
Everything that makes it the Mother of Grains
21st May 2021 | 5 mins read
In the world of superfoods, Quinoa is a sure shot winner. Not just a recent food trend, Quinoa traces its existence back to ancient Peru and Bolivia, where it was initially cultivated around 5000 years ago[1]. In fact, Quinoa is often referred to as the “Mother of Grains” of the Incas[2].
Pronounced “Keen-Wah”, quinoa is a gluten-free carbohydrate [3], which also comprises all nine essential amino acids[4] making it rich source of whole protein [5].
Often confused to be a whole grain, Quinoa is in fact a seed obtained from the Chenopodium quinoa plant. Although, due to its close resemblance to cereals like oats and barley, it is often regarded as a “pseudo cereal”. Nevertheless, Quinoa today is one of the most popular and celebrated health foods globally.
A powerhouse of nutrition
Every one of cup of quinoa gives you 222 calories, 8.1 gram of protein, 39 grams of carbohydrate, 5.2 grams of fibre and 3.6 grams of fat[6].
Quinoa is enriched with iron, potassium, calcium, manganese and phosphorous[7], as well as B-group vitamins and dietary fibre[8]. It is also one of the most protein-rich plant-based foods we can eat, making it an amazing option for those who choose the cruelty-free lifestyle.
An immunity booster
Think of a cereal that also strengthens your body’s defense system. Think quinoa! One of the amino acids found in quinoa is lysine[9]. Like other proteins, while lysine acts as a building block for your body, it also promotes production of immune cells[10].
Therefore, it’s a good idea to add some quinoa to your diet, especially during the pandemic times, when you need to be at your best to fight off infections.
Enriched with iron
Iron in a nutrient responsible for an array of vital functions in the body. It makes an important part of the haemoglobin and plays the key function of transporting oxygen from one cell to the other. One cup of cooked quinoa contains 2.76 mg of iron[11] fulfilling 15.33% of the iron requirement among women[12] and 34.5% among men[13].
Being a great source of iron makes quinoa a recommended food, especially for individuals who suffer from chronic iron deficiency.
Aids weight-loss
Quinoa has multiple properties that can collectively support the process of shedding those extra kilos. It has high amount of fibre which gives you a feeling of fullness despite eating less. It also has a lower glycaemic index, which is crucial in preventing high sugar level keeping risks of obesity and diabetes at bay.
Being high in protein, quinoa can also help catalyse metabolism and reduce appetite.Not to forget, like any other meal, consumption of quinoa should be accompanied by regular physical activity and eating fewer calories to meet your goals of weight-loss[14].
Good for mental health
High blood sugar levels can make you irritable and unfocussed. Quinoa, with its low glycaemic index, keeps your blood sugar in check, enabling you to perform your everyday tasks with greater energy and efficiency[15].
Gluten-free and mineral-rich quinoa also promotes release of stress relieving hormones, such as serotonin, which gives you a feeling of wellbeing, as well as melatonin, which helps in better sleep[16]. A true comfort food indeed!
Easy to cook, great to eat
The protein packed quinoa is also fast to cook and extremely versatile. You can make so many delicious dishes with quinoa, both savoury and sweet. All you have to do is pre-wash the quinoa seeds in cold water, and steam it with two parts boiling water for 10 to 15 minutes[17]. This cooked quinoa can then be used for a variety of recipes of your choice, from porridge and kheer to fresh salad and upma.
While quinoa originally belongs to South America, it had the wonderful quality to easily adapt into almost every cuisine across the world. From an ancient staple food to one of the most promising superfoods of today and the future, the incredible journey of quinoa has been recognised by none other than the United Nations, which commemorated year 2013 as the International Year of Quinoa[18]. Rich in protein, fibre, iron, minerals and so much more – quinoa is undoubtedly one of the healthiest foods of the present times. Why wait, start adding quinoa to your daily meals and enjoy its nutritious, delicious goodness every day.
Sources
[1] Quinoa: A Plant with a Lot of Potential
[2] Quinoa-the-mother-of-grains
[3] What Are Carbohydrates? Benefits, Functions, Best Sources, Low-Carb Diets, and More
[5] Quinoa protein: Composition, structure and functional properties
[6] Quinoa Cooked
[7] 11 Proven Health Benefits of Quinoa
[8] Quinoa – the world’s most popular superfood
[9] 7 Benefits Of Quinoa: The Supergrain Of The Future
[10] 4 Impressive Health Benefits of Lysine
[11] FoodData Central Search Results
[12] 2015-2020 Dietary Guidelines
[13] Health benefits of quinoa
[14] 11 Proven Health Benefits of Quinoa
[15] Stressed out or depressed? Here are 10 mind blowing foods
[16] 10 Foods That May Benefit Your Brain Better Than Antidepressants
[17] Quinoa – the world’s most popular superfood
[18] Secretary-General’s remarks to General Assembly at Launch of International Year of Quinoa 2013
