Quinoa, often described as a "superfood" or a "supergrain," has become
popular among the health conscious, with good reason. Quinoa (pronounced
KEEN-wah or ke-NO-ah) is packed with protein, fiber and various
vitamins and minerals. It is also gluten-free and is recommended for
people who are on a gluten-free diet.
Often used as a substitute for rice, quinoa is commonly considered to
be a grain and is usually referred to as such, but is actually a seed.
When cooked, quinoa is soft and fluffy, with a slightly nutty taste. It
can also be made into flour, flakes and various foods like pasta and
bread.
Quinoa comes from Peru, Bolivia and Chile. It grows in the Andes
Mountains, and for millennia it has been a food staple for the native
people there.
There are about 120 species of quinoa and 1,800 varieties. Quinoa seeds
can be black, red, white, purple, pink, yellow, gray, orange, green or
yellow. In the United States, white (traditional) and red (Incan) quinoa
are commonly available. While the white variety is more flavorful, the
red contains more nutrients.
Nutrient profile
"Quinoa is a good source of protein, fiber, iron, copper, thiamin and
vitamin B6," said Kelly Toups, a registered dietician with the
Whole Grains Council.
It’s also "an excellent source of magnesium, phosphorus, manganese and
folate." Toups emphasized that a "'good source' means that one serving
provides at least 10 percent of the daily value of that nutrient, while
'excellent source' means that one serving provides at least 20 percent
of the daily value of that nutrient."
A 2009 article in the
Journal of the Science of Food and Agriculture stated
that quinoa’s "unusual composition and exceptional balance" of protein,
oil and fat, as well as its minerals, fatty acids, antioxidants and
vitamins, make it a highly nutritious food. The article also noted that
phytohormones are found in quinoa, unlike many other plant foods.
Phytohormones help regulate plant growth. Some types, called
phytoestrogens, are being studied as a treatment for menopause symptoms
because they sometimes behave like estrogens in the body.
Here are the nutrition facts for quinoa, according to the U.S. Food and
Drug Administration, which regulates food labeling through the
Nutrition Labeling and Education Act:
|
Nutrition Facts
Quinoa (cooked)
Serving size:
(3.5 oz / 100 g)
Calories 120
*Percent Daily Values (%DV) are based on a 2,000 calorie diet.
|
Amt per Serving |
%DV* |
|
Amt per Serving |
%DV* |
|
|
Total Fat 2g |
3% |
|
Total Carbohydrate 21g |
7% |
|
Cholesterol 0mg |
0% |
|
Dietary Fiber 3g |
11% |
|
Sodium 7mg |
0% |
|
Sugars 0.9g |
|
|
Potassium 172mg |
5% |
|
Protein 4g |
|
|
Vitamin A |
0% |
|
Calcium |
1% |
|
Vitamin C |
0% |
|
Manganese |
32% |
|
Copper |
10% |
|
Iron |
8% |
Quinoa health benefits
A complete protein
"Quinoa is most famous for being one of the only plant foods that
supplies complete proteins, offering all essential amino acids in a
healthy balance," Toups told Live Science. Essential amino acids are
ones that the body cannot produce on its own, and complete proteins
contain all of them in roughly equal measure. There are nine essential
amino acids, listed by the
National Institutes of Health as
the following: histidine, isoleucine, leucine, lysine, methionine,
phenylalanine, threonine, tryptophan and valine. Unlike other grains,
quinoa is a particularly good source of lysine, according to the
Ohio Agricultural Research and Development Center. Quinoa and other whole grains also contain 25 percent more protein than refined grains, according to Toups.
Anti-inflammatory benefits
Scientists are still working to understand all the implications of chronic inflammation on the body’s health. The
Mayo Clinic
lists autoimmune disorders like lupus and rheumatoid arthritis, asthma,
inflammatory bowel disease and Chrohn’s disease as problems in which
chronic inflammation plays a role. Less obvious disorders influenced by
chronic inflammation may include cardiovascular disease and cancer.
Quinoa and other whole grains may help decrease the risk of this
dangerous inflammation, according to Toups. They "help promote healthy
gut microbes (the friendly bacteria in the gut), which is important for
preventing obesity, inflammation and disease."
World’s Healthiest Foods notes
that quinoa is known to contain many anti-inflammatory nutrients,
including phenolic acids, cell wall polysaccharides and vitamin E family
nutrients such as gamma-tocopherol.
Source : http://www.livescience.com/
