Find out the health benefits of these tiny & powerful seeds… !!!
Nowadays everyone is talking about a diet that is low in carbs and fat, commonly known as ‘FAD DIET’ that promises a rapid weight loss.
Quinoa dates back three to four thousand years ago when the Incas realized that this crop was a good food option for human beings. According to the study, quinoa was a miracle for Andean’s warriors- its consumption contributed to increased stamina hence they called it as ‘gold of Incas’ – super grain of the future. Quinoa (keen-wah) is a healthy protein-rich seed, considered to be a whole grain by many. A ‘whole grain ‘contains all of the original parts of the grain or seed, making it healthier and more complete food.
Nutrients are available from Quinoa seeds.
Quinoa is one of the protein-rich foods, having all nine-essential amino-acids.
A fantastic wheat alternative, quinoa is now in demand as a fashionable diet preference. The UN named 2013 “International Quinoa Year” in recognition of the crop’s high nutrient content. With twice the protein content of rice or barley, quinoa is also a good source of calcium, magnesium, and manganese. Along with this, it also contains beneficial levels of B- vitamins, E-vitamin, and dietary fibers. Research says that Quinoa is high in anti inflammatory phytonutrients, which makes it potentially beneficial for human health and manages the risks of diseases. As a complete protein-quinoa contains all essential 9 amino acids, it has lysine and isoleucine amino acids, while most of the other grains lack these.
Quinoa reduces the risk of diabetes and relieves constipation. Fiber lowers cholesterol, may lower the risk of developing hemorrhoids and may help you to lose weight. It contains almost twice as much fiber as most grains which make you feel fuller for a longer time, which means it has fewer calories for the same volume of food. Fiber aids in preventing heart diseases by reducing high blood pressure.
Rich in Antioxidants
Quinoa provides a higher amount of antioxidants than other common grains used in a gluten-free diet such as corn, rice or potato flour. Researchers at Columbia University’s Celiac Disease Center found that the nutritional content of gluten-free diets significantly improved by adding oats or quinoa to meals and
Rich in Iron
Iron helps keep our red blood cell health and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are innumerable benefits of iron; it aids in neurotransmitter synthesis, regulation of body temperature, enzyme activity, and energy metabolism.
Lysine in quinoa
Lysine is very important for the synthesis of proteins, although deficiency is rare, it can cause a range of medical issues because it is so widely used in the body. Quinoa contains lysine which is mainly essential for tissue growth and repair. Helps in the proper functioning of enzymes – One cup contains around 10% of the recommended daily dietary allowance of vitamin-B2 (riboflavin), B2 vitamin is essential for the proper functioning of enzymes. There is some evidence that riboflavin might help reduce some types of migraine headache.
Although rare in western countries, B-2 deficiency can cause oily skin rashes, anemia, red and sensitive eyes. Quinoa is high in Riboflavin (B2) that improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.
Rich in Minerals
Quinoa has a high content of manganese which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals. Quinoa contains 1/3rd of the recommended daily dietary allowance of magnesium in one cup cooked quinoa. Magnesium is essential for the function of more than 300 enzymes; it is present in every cell of the body. Magnesium helps to relax blood vessels and thereby it can also reduce Type-2 diabetes by promoting healthy blood sugar. Other health benefits of this mineral include transmission of nerve
impulse, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth. Quinoa is also a good source of potassium, which helps in muscle and protein building, maintaining a regular heartbeat and many other body functions.
Quinoa contains Quercetin and Kaempferol
Both are flavonoids that are found in relatively high levels in quinoa. These antioxidants are thought to protect against a range of chronic diseases, including cancer. Quinoa contains heart healthy fats that can help boost your ‘good cholesterol‘. It acts as filler and packs a nutritious punch in a small amount. A versatile ingredient in your kitchen which has subtle & nutty taste.Try quinoa as breakfast, lunch as well as in dinner also-this change is very healthy!!