Health Benefits Of Quinoa
By Fred Herman
Quinoa is a high-value nutritious grain that plays an important role in world food security, originating from South America and cultivated by the Incas in the Andes region 7,000 years ago
Uses of Quinoa
Quinoa has the highest protein content of all nuts, this is a perfect protein to help promote health, especially suitable for vegetarians to replace protein from animal meat.
The vitamins and minerals contained in Quinoa Seeds are also extremely rich: 9% water, 70% glucid, 15% protein and 2.3% lipid (omega 3), fiber and many minerals, magnesium, iron, copper, zinc, phosphorus, and vitamin B2 (riboflavin) and vitamin C.
The glucid content contained in quinoa seeds has a formula similar to that of cereals, not only that, the essential amino acids contained in quinoa seeds are equivalent to milk to help us effectively supplement the body. Best.
Black or white quinoa is known to be the only plant-based food that has all the essential amino acids that the body cannot synthesize on its own.
Quinoa does not contain gluten, so it is easy to digest and can be used by all subjects, including the elderly, children, and pregnant women.
Delicious, pleasant taste, easy to use. Quinoa has a faint smell of chestnuts, a little smell of barley and young corn... can be used to prepare dishes from sweet to salty instead. for other nuts in recipes.
In particular, quinoa is suitable for people of all ages, from the elderly, children, pregnant and lactating women to those who are often active. energy every day. Even NASA has used Quinoa to make food for pilots in space.
Quinoa contains more calcium and iron than rice and wheat, more protein and fiber than other grains, so it is considered a great gift for health, especially good for health. heart, bones, and teeth.
The amino acids contained in quinoa also play an important role in metabolism and participate in the energy production of all cells, repair damaged tissues, produce hormones and regenerate red blood cells. bridge…
Many studies show that quinoa seeds contain different types of anti-inflammatory substances. The saponins present on the outermost "bitter membrane" of the seeds have the ability to interfere with the absorption and use of important nutrients by the body. Therefore, people often wash this film before processing quinoa into dishes
The nutrition of quinoa
One cup (185 grams) of cooked quinoa contains 222 calories
In which, the nutritional composition for 100 g of cooked quinoa is
• Calories: 120
• Water: 72%
• Protein: 4.4 g
• Carbs: 21.3 g
• Sugar: 0.9 g
• Fiber: 2.8 g
• Fat: 1.9 g
• Carbs make up 21% of cooked quinoa, about the same as barley and rice.
• About 83% of carbs are starch. The remainder is mainly composed of fiber, as well as a small number of sugars (4%), such as maltose, galactose, and ribose.
• Quinoa has a relatively low glycemic index (GI) of 53, which means it does not cause a rapid rise in blood sugar.
• Cooked quinoa is a relatively good source of fiber
• Fiber makes up 10% of the dry weight of cooked quinoa, 80–90% of which is insoluble fiber such as cellulose.
• Insoluble fiber linked to reduced risk of diabetes.
• Plus, some insoluble fiber can be fermented in the gut as soluble fiber, feeding beneficial bacteria and promoting better health.
• Quinoa also provides beneficial bacteria in the gut, promoting the formation of short-chain fatty acids and improving gut health, and reducing disease risk.
• Amino acids are the building blocks of proteins and proteins are the building blocks of all tissues in the body.
• Some amino acids are considered essential because the body cannot produce them. Therefore, it is necessary to absorb them from the diet.
• By dry weight, quinoa provides 16% protein, higher than most grains, such as barley, rice, and corn.
• Quinoa is considered a complete protein source. Because it can provide all 9 essential amino acids. Especially, it accounts for a high percentage in the amino acid lysine - which is often lacking in plants. In addition, quinoa seeds are also rich in methionine and histidine. This makes quinoa a great source of plant-based protein.
Not only that, the protein quality of quinoa is comparable to casein, the high-quality protein found in dairy products.
• Furthermore, Quinoa does not contain gluten, so it is suitable for people who are sensitive or allergic to gluten.
A cooked portion of about 100 grams of quinoa provides about 2 g of fat.
Similar to other grains, quinoa fats are mainly composed of palmitic acid, oleic acid, and linoleic acid.
Vitamins and minerals
Quinoa is a great source of antioxidants and minerals, providing more magnesium, iron, fiber, and zinc than many common grains. Here are the main vitamins and minerals found in quinoa
Health benefits of Quinoa seeds
Quinoa seeds have the ability to produce butyrate - an active substance that supports the body's antibacterial and anti-inflammatory effects. Consuming quinoa with meals will help provide your body with a dose of B vitamins to maintain levels of homocysteine - a natural anti-inflammatory hormone in the body
Effective weight loss
If you are planning to lose weight, do not forget to include quinoa on your menu.
Quinoa contains high levels of fiber, which has the ability to curb appetite and provide a feeling of fullness for longer. Every 50 grams of quinoa will help you balance your energy levels throughout the day.
Besides, fiber is also needed to prevent constipation.
Some foods will cause your blood sugar to rise faster, these foods will make you hungry faster, easy to gain weight. However, quinoa is not included in these foods.
These nuts have a fairly low glycemic index, which won't spike your blood sugar quickly. In addition, the amino acids present in quinoa also help prevent the risk of type II diabetes.
Improve skin condition
Quinoa seeds will help the body to load more enzymes, tyrosinase, niacinamide necessary to fight the factors that darken skin pigmentation and support effective acne treatment, fade acne scars, prevent them from recurring by Anti-inflammatory, soothing irritation caused by acne.
Besides, the abundant amount of vitamin A in this nut will help slow down the skin aging process and reduce wrinkles and age spots on your face.
Increase blood for the body
One cup of cooked quinoa (30 grams) contains 3 mg of iron, which is estimated to be 15% of your daily needs. Regular consumption of iron will help treat anemia effectively.
On top of that, quinoa contains riboflavin, which produces hemoglobin, which forms red blood cells in the body.
Points to note when using quinoa
Similar to most other grains and cereals, quinoa contains phytates.
These substances can reduce the absorption of minerals such as iron and zinc
• Quinoa is a member of the Chenopodiaceae family and is therefore high in oxalates. Other species in the same family are spinach and beets
• These foods may contribute to kidney stone formation in susceptible individuals
• These effects can be reduced by rinsing and soaking the quinoa before cooking.
• Quinoa is generally well tolerated but contains phytates and oxalates. These substances can decrease mineral absorption and contribute to kidney stone formation in some people.
Pregnant women and lactating women
There isn't enough reliable information to rate whether quinoa is safe to use while pregnant or breastfeeding.
Therefore, it is important to stay safe and avoid using higher amounts than is found in food.
Quinoa may cause allergic reactions in people who are sensitive to foods used as grains, such as buckwheat, wheat, and rice.