A wonder grain and a super 

food - Quinoa is finding its place in the most modern

kitchens of many healthenthusiast again. Quinoa is actually a seed and is related to
Spinach family. When cooked this becomes light & fluffy and gives a nutty taste of
grain. Close to one of the most complete foods in nature, Quinoa is a great substitute
for many grains which are hard to digest and to some lentils which lack certain
chemicals which are present in Quinoa.
This post would not have seen the light of day so early but for the AFBHLS post from
Simone. When I discussed with a friend on Twitter about the Quinoa recipe which is the
next AFBHLS post, she was confused about this wonder food and knew nothing about
it. I had this post already in my draft and thought of synchronizing with Simone’s guest
post for readers benefit.
Composition; These are tiny looking seeds light yellow to brown in color. It has a
coating of bitter tasting Saponins which has to be removed before cooking. The grains
need to be soaked and washed thoroughly to get rid of the Saponins.
Health benefits
 Quinoa contains all the nine essential proteins or amino acids necessary for growth and repair.
 It is a good source of manganese, iron, copper, magnesium and phosphorus.
 Magnesium in it helps reducing migraine and relaxing the blood vessels.
 Riboflavin present in the grain boost energy.
 The anti oxidants present in Quinoa helps against free radicals.
 The fiber present in the grain is good for pre-menstrual women and reducing gallstones.
 Eating wholegrain like Quinoa helps against obesity, diabetes and strokes.

The answer is that quinoa is an ideal food to eat to assist with many dietary goals, including:

- Blood sugar control. If you have diabetes, keeping control of your blood glucose levels is key. A healthy diet that includes quinoa
has been clinically shown to reduce free glucose levels, leading to fewer sudden spikes in blood sugar during the day.

- Cardiovascular health. Rich in manganese and fibre, quinoa helps to support the activities of the cardiovascular system.
Regularly eating quinoa can lead to lower LDL or “bad” cholesterol and higher HDL or “good” cholesterol. The seed is also shown
to normalize blood sugar levels.

- Increased protein. Protein is essential to building strong muscle tissue and supplying the body with energy. Quinoa contains all
of the essential amino acids necessary to manufacture proteins as well as lean protein in its raw form. This makes quinoa an
excellent addition to the diet, particularly for vegetarians looking for animal-free protein sources.

- Digestive health. The fibre found in quinoa assists with digestion and can help prevent indigestion. The seed also helps decrease
the frequency of bouts of constipation.

- Lessening symptoms of anaemia. Rich in iron, quinoa is an excellent addition to the diet of those with anaemia. Iron is essential
to carrying oxygen through the body, so many people find that adding quinoa to the diet gives them greater endurance and
energy during workouts.

- Fighting signs of aging. Manganese is a powerful antioxidant that helps to slow down the aging process by destroying free
radicals. As a result, quinoa is good for those concerned about the appearance of their skin.

As a superfood, quinoa offers health benefits for virtually everyone. By regularly adding this versatile seed to
baked goods, salads, soups, sides and main dishes, you can improve your diet and enjoy better health.

Quinoa
42.50 g
42.50 grams
156.40 calories
DV Nutrient World's Healthiest
Nutrient Amount (%) Density Foods Rating
manganese 0.86 mg 43.0 4.9 very good
tryptophan 0.07 g 21.9 2.5 good
magnesium 83.72 mg 20.9 2.4 good
folate 78.20 mcg 19.6 2.3 good
phosphorus 194.22 mg 19.4 2.2 good