Quinoa | Quinoa Nutrition Source & Health Benefits

Quinoa | Quinoa Health Benefits, Nutrition Fact & How to Cook

Quinoa Super Food

Quinoa is becoming more well-liked as a healthy food. even though people have been growing it in South America since the beginning of time

The amaranth family includes the flowering plant known as quinoa (kinwa or kinuwa). It is an annual herbaceous plant that is mostly grown for its tasty seeds. In terms of protein, dietary fibre, B vitamins, and dietary minerals, these seeds are more nutrient-dense than many cereals. Quinoa, a pseudocereal that is botanically related to spinach and amaranth (Amaranthus spp.) but not a grass, was first cultivated in the Andean area of northwest South America. In the Lake Titicaca basin of Peru and Bolivia, it was originally utilised to feed animals 5,200–7,000 years ago and for human consumption 3,00–4,000 years ago.

Small farms and associations now carry out the majority of the production in the Andean region. More than 70 nations now practise its cultivation, including Kenya, India, the United States, and nations in Europe. Quinoa crop prices tripled between 2006 and 2022 as a result of rising acclaim and consumption in North America, Europe, and Australasia.

Quinoa Plants

Other Names of Quinoa

Gujarati speakers refer to quinoa as "Rajgado." It is frequently devoured quickly and is readily available on the market in Gujarat.

In Hindi, the term "rajgira" refers to the seeds of a leafy vegetable called "chowlaayi." In some regions, the prefix "choti" is added to "chowlaayi."

In Hindi, these seeds are also known as "Ramdhana-."

Quinoa (குயினோவா) seeds are consumed as food, and in Tamil Nadu, a therapeutic oil for hair growth is also produced; this oil is known locally as "arai-k-keerai vidhai thailam."

In Telgu it is called క్వినోవా & Marathi Quinoa is called rajgira- "राजगिरा”.

In Kannada, Quinoa (Amarnath) seeds is called “Navane akki”.

Quinoa Nutritional Value

Quinoa is 13% water, 64% carbs, 14% protein, and 6% fat when it is raw, uncooked. According to nutritional assessments, a 100-gram (3+12 ounce) portion of raw quinoa seeds contains a significant amount of protein, dietary fibre, various B vitamins, including 46% of the Daily Value for folate, as well as the minerals magnesium, phosphorus, and manganese.

Quinoa is made up of 72% water, 21% carbs, 4% protein, and 2% fat after being boiled, which is the normal procedure for ingesting the seeds. Cooked quinoa offers 503 kilojoules (120 kilocalories) of food energy per 100 g (3+12 oz) dose and is a high source of manganese and phosphorus (30% and 22% DV, respectively), as well as a moderate amount of dietary fibre, folate, and the minerals iron, zinc, and magnesium (10–19% DV).

Quinoa is devoid of gluten. It has been chosen as an experimental crop in NASA's Controlled Ecological Life Support System for lengthy human inhabited space voyages because of the high concentration of protein, simplicity of usage, versatility in preparation, and potential for enhanced yields in controlled conditions.

Quinoa's popularity has increased dramatically over the past two decades as demand for simple-to-grow, nutrient-dense, gluten-free grain substitutes has risen sharply.

In addition to being nutrient-dense, quinoa may also be beneficial for your health.

This article discusses the eight health advantages of quinoa and offers advice on how to include it in your diet.

Quinoa Cultivation

Quinoa Health Benefits

Quinoa is a complete protein, which means it has all nine essential amino acids, unlike the majority of plant-based diets. Amino acids are the building blocks of the proteins that make up muscles, bones, skin, and blood. Quinoa contains all nine of the nutrients considered to be "essential," which must be taken regularly from food as your body cannot make or store them.

Disease Prevention

The USDA recommends getting at least half of your daily grain intake from whole grains like quinoa. The majority of the iron, vitamins, and fibre found in whole grains have been removed from refined grains. You can reduce your risk of diabetes, heart disease, and cancer by eating more whole grains.

Digestive Health

A fantastic source of fibre is quinoa. Constipation can be avoided or treated with fiber, and it may also reduce your risk of intestinal cancer. Additionally, it prolongs your feeling of fullness, which may help you lose weight.

Heart Health

For the health of your heart, it's crucial to maintain a healthy weight. Your risk of diabetes and heart disease can be decreased because to the fibre in quinoa's ability to aid with cholesterol and blood sugar levels.

Gluten Free

Excellent for those who are gluten intolerant and gluten-free

Gluten-containing foods must be avoided by some persons with gluten intolerance, including those with celiac disease and non-celiac gluten sensitivity.

People who follow a gluten-free diet must pick gluten-free substitutes for grains like wheat, barley, and rye that contain gluten.

Because it is naturally gluten-free, quinoa is a wholesome option for anyone who need to or wish to eliminate gluten from their diet.

Quinoa is a good source of elements that gluten-free diets frequently lack, such as iron, compared to gluten-free goods created with processed components.

Quinoa Cooking Tips

Instructions for Making Quinoa and Quinoa Flakes

Quinoa makes an excellent salad foundation because it can absorb dressing without getting soggy. Quinoa is a beautiful savoury side dish that goes well with grilled vegetables, fish, or chicken. However, it needs to be made correctly else it could taste bitter.

Quinoa flakes can be used in place of quick oats in dishes or boiled like instant oatmeal (see the recipe for Quick Quinoa Flakes Breakfast below).

Quinoa Cooked for Recipe Use

Cooking 3 cups of quinoa requires:

1 cup of uncooked quinoa should be placed in a strainer with fine mesh and rinsed for at least 30 seconds.

In a saucepan, combine 2 cups of water and the rinsed quinoa. Bring to a boil.

Once all of the water has been absorbed, turn down the heat and simmer the mixture for 10 to 20 minutes.

Take the pot off the heat, cover it, and let it steam for an additional five minutes.

Sweet Quinoa and Corn

To make 4 side dishes:

2 tablespoons of extra virgin olive oil are heated at a medium-high temperature in a sizable skillet.

Add 1 1/2 cups of corn, season with salt and pepper, and simmer for 10 minutes, stirring occasionally, or until corn begins to brown.

Add 34 cup of rinsed and thoroughly dried quinoa, then stir until it starts to pop.

Stir in 1 1/2 cups of chicken or vegetable broth, then cover the pan and reduce the heat to low.

For 15 minutes, do not interrupt. Verify whether grains are soft and have opened. If not, add just enough stock or water to prevent sticking, cover the pan, and simmer the quinoa for an additional five minutes.

Quick Quinoa Flakes Breakfast

Making 3 cups of quinoa flakes requires:

In a pot over high heat, cook 1 cup milk and 1 cup water until boiling.

In the interim, dry-skillet toast 1 cup of quinoa flakes until they are golden. (This lessens the bitterness and enhances the sweetness of the quinoa flakes.)

Add the mixture to the pot and stir. After a minute or two, stir it once more.

Quinoa flakes can be topped with berries, banana slices, almonds, or more milk, just like instant oatmeal.