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Quinoa Nutrition Facts What Is It? A quick search on the internet reveals several facts of this grain crop which is grown primarily for its edible seeds. Simply put, Quinoa, a species of goosefoot (Chenopodium) is a pseudo cereal (that is their seeds can be ground into flour and consumed) rather than a true cereal, as it is not a member of the true grass family. It is also closely related to species such as beetroot, spinach and tumbleweed which have shrub like growth. Where Does It Grow? It originated in the Andean region of Ecuador, Bolivia, Colombia and Peru, where it was domesticated 3,000 to 4,000 years ago for human consumption and found its place into the humble Indian household (albeit being an upper middle class commodity). It gained popularity and has been cultivated away from natural distribution in places like the United States, Australia and Japan to name a few. What Are The Nutritional Benefits? Essential Amino Acids Quinoa seeds contain essential amino acids like lysine and acceptable quantities of calcium, phosphorus, and iron. A study showed that deficiency of essential amino acids leads to symptoms of nervousness, exhaustion, and dizziness to a greater or lesser extent and moderate consumption of Quinoa can help avoid such symptoms. Anti-Inflammatory Quinoa consists of a unique combination of anti-inflammatory compounds that show to an extent the decreased risk of inflammation-related problems (including obesity) when animals under study are fed quinoa on a daily basis. The list of anti-inflammatory phytonutrients in quinoa is now known to include: • Polysaccharides like arabinans and rhamnogalacturonans • Hydroxycinnamic and hydroxybenzoic acids • Flavonoids like quercetin and kaempferol which are found in concentrated levels often higher than those of high flavonoid berries like cranberry or ligonberry • Saponins including molecules derived from oleanic acid, hederagenin and serjanic acid. • Small amounts of the anti-inflammatory omega-3 fatty acid, alpha-linolenic acid (ALA), are also provided by quinoa. Gluten Free It is high in protein and lacks gluten which is good news for those who suffer from Celiac disease which is an autoimmune disease attacking the small intestine due to the presence of gluten for which the only remedy is maintaining a gluten free diet. While scientists are yet to confirm whether oats are a gluten free food, it is safe to say that Quinoa, like amaranth, is gluten free and good for your health as it is considered easy to digest. Because of these characteristics, it is being considered a possible crop for long-duration human occupied space flights undertaken by NASA. Super Food The nutrient composition of Quinoa is favorable compared with common cereals earning the Quinoa grain the title of being called a “super food”. Nutritional evaluations indicate that quinoa is a source of complete protein, that is, it contains all the
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What Is Quinoa
Quinoa, a species of goosefoot (Chenopodium) is a pseudo cereal (that is their seeds can be ground into flour
and consumed) rather than a true cereal, as it is not a member of the true grass
family.
It is also closely related to species such as beetroot, spinach and tumbleweed
which have shrub like growth.
Where Does Quinoa Grow?
It originated in the Andean region of Ecuador, Bolivia, Colombia and Peru, where it was domesticated 3,000 to 4,000 years ago for human consumption and found its place into the humble Indian household
(albeit being an upper middle class commodity).
It gained popularity and has been cultivated away from natural distribution
in places like the United States, Australia and Japan to name a few.
Nutrition Facts Of Quinoa
Based On 1 Cup Serving
Essential Amino Acids
Quinoa seeds contain essential amino acids like lysine and acceptable quantities of calcium, phosphorus, and iron.
A study showed that deficiency of essential amino acids leads to symptoms of nervousness, exhaustion, and dizziness to a greater or lesser extent and moderate
consumption of Quinoa can help avoid such symptoms.
What Are The Nutritional Benefits?
Anti-Inflammatory – Prevent Obesity
Quinoa provides a hearty combination of anti-inflammatory compounds that decrease risk of inflammation-related problems, such as, obesity.
Gluten Free And High In Protein
It is high in protein and lacks gluten which is good news
for those who suffer from Celiac disease.
It is easy to digest.
Super Food
The nutrient composition of Quinoa is favorable compared with common cereals earning the Quinoa grain the title of being called a
“super food”.
Nutritional evaluations indicate that quinoa is a source of complete protein, that is, it contains all the essential amino acids required in a
human diet in correct proportions.
The protein content per 100 calories is higher than brown rice, potatoes,
barley and millet, but is less than wild rice (Indian rice) and oats.
Heart Healthy Fats
In comparison to cereal grasses like wheat, quinoa is higher in fat content and can provide valuable
amounts of heart-healthy fats like monounsaturated fat (in the form of oleic acid).
Fiber
The grain is additionally a good source of dietary fiber and phosphorus and is high in magnesium and iron.
Vegan Friendly and Good For Those
Who Are Lactose Intolerant
It is also a source of calcium, and thus,
is useful for vegans and those who are lactose intolerant.
How To Eat Quinoa
Quinoa comes in seed form as a commercial product.
The seeds are in general cooked the same way as rice and
can be used in a wide range of dishes.
The good news is processes of boiling, simmering, and steaming quinoa do not appear
to significantly compromise the quality of quinoa's fatty acids, allowing us to enjoy its
cooked texture and flavor while maintaining this nutrient benefit.
The leaves are eaten as a leaf vegetable, much like amaranth,
but, the commercial availability of quinoa greens is limited.
The seeds are softened making them suitable
to be added to salads and other cold foods.
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