- País fabricantePerú
Quinoa is a grain that is grown for its edible seeds used. Technically not a grain but is a "pseudo-cereal"
It is a seed that is prepared and consumed in the same way that a cereal.
The Incas called quinoa the "mother of all grains" and considered sacred. It has been consumed for thousands of years in South America, although it began to be considered a "superfood" in recent years.
Currently, you can get quinoa and products made with it around the world, especially in health food stores and restaurants that emphasize natural food.
A serving of 185 grams of quinoa (a cup or so) contains the following nutrients (2):
8 grams of protein.
5 grams of fiber.
58% of the recommended daily allowance (RDA) of manganese.
28% RDA of phosphorus.
19% DV folate.
18% of the RDA for copper.
15% RDA of iron.
13% RDA of zinc.
9% of the RDA of potassium.
Over 10% of the RDA of vitamins B1, B2 and B6.
Small amounts of calcium, vitamin B3 (niacin) and vitamin E.
This includes 222 calories with 39 grams of carbohydrates and 4 grams of fat. It also contains a minimal amount of omega-3 fatty acids.
It notes that:
Quinoa is not genetically modified, no gluten and is usually cultivated organically.
Although technically not a cereal counts as whole food.
It noted that NASA scientists have tried to make it a suitable culture to grow in outer space, an idea based on its high nutrient content, simplicity of use and ease of growth (3).
2013, in fact, was named "International Year of Quinoa" by the United Nations in recognition of its high nutritional value and potential to contribute to global food security (4).
In short: Quinoa is an edible seed that has become popular among people who love healthy food, because it is full of valuable nutrients.
2. It contains two powerful bioactive substances quercetin and kaempferol
quinoaLos risotto salutary effects of "real" food beyond vitamins and minerals with which we are all familiar. There are thousands of extra nutrients that are also extremely healthy.
This includes, for example, flavonoids, which are antioxidants plant having a large number of beneficial health effects.
There are two flavonoids that have been particularly well studied, quercetin and kaempferol, and both can be found in the quinoa in large amounts (5).
In fact, the quercetin content in quinoa is higher than the typically high foods therein, as cranberries (6).
What it is best about this?
These molecules have demonstrated significant anti-inflammatory, antiviral, anticancer and anti-depressant effects, at least in animal studies (7, 8). E including quinoa in the diet significantly increases the total intake of these and other nutrients.
Summarizing: Quinoa contains large amounts of flavonoids, including quercetin and kaempferol, vegetable potent antioxidants with numerous health benefits.
3. It is very rich in fiber, more than most cereals
A study focused on four varieties of quinoa found a range of 10 to 16 grams of fiber per 100 grams of raw quinoa (9).
This amounts to between 17 and 27 grams per cup, which is very high: more than double the most cereals.
Once boiled, quinoa contains less fiber, as it absorbs water.
Unfortunately, most containing insoluble fiber, which does not have the same benefits as the soluble. Still, the soluble fiber content is 2.5 grams per cup (or 1.5 grams per 100 grams), which is pretty decent.
Numerous studies show that soluble fiber can help lower blood sugar levels, lower cholesterol, increase satiety and help weight loss.