Quinoa, pronounced keen-wa, is a seed from the Chenopdium quinoa plant that comes from the Andes Mountains of South America. Along with corn and potatoes, quinoa was one of the staple foods of the Incas. The most popular type is ivory in color; it can also be orange, pink, red, black or purple. Quinoa is closely related to beets, chard and spinach. It has many health advantages.
Protein Content
Quinoa contains more protein than rice, millet or wheat. A four-ounce serving contains over 22 grams of protein. It provides a child's protein for one day. It also has an essential amino acid balance similar to milk. Quinoa is considered to be a complete protein; it contains all nine essential amino acids. It is high in the amino acids lysine, cystine and methionine.
Gluten-Free
If you suffer from celiac disease, quinoa will be a welcome addition to your diet. You can use it in soups, stews, casseroles and cereals. Substitute it for rice in your favorite rice recipes for variety. Use quinoa flour to make pasta, bread, pancakes, muffins or crackers. Grow quinoa sprouts in two to four days; use them in sandwiches or salads. Pop the seeds in a skillet and use them as a dry cereal.
Nutrition
Quinoa is a good source of manganese, magnesium, iron, copper and phosphorus. A one-fourth cup of uncooked quinoa contains nearly 50 percent of the daily value of manganese. Manganese along with copper serves as antioxidant protection for your body. Quinoa also has significant amounts of calcium and zinc.
Health Benefits
Besides the obvious nutritional benefits of quinoa, the American Institute for Cancer Research recommends whole grains such as quinoa to help reduce your cancer risk. Quinoa, as an alternate protein source, can also help lower blood cholesterol and blood pressure levels. It may also help reduce the risk of obesity, heart disease and type 2 diabetes as a component of a plant-based diet.
References
- Quinoa Corporation: Nutritional Information
- LIVESTRONG.COM MyPlate: Quinoa
- Chet Day's Health & Beyond Online; Quinoa from the Andes; Karen Railey
- Purdue University: Alternative Field Crops Manual: Quinoa; E.A. Oelke, et.al.; August 2011
- American Institute for Cancer Research: Whole Grains: The Whole Truth
- Mayo Clinic; Meat-free More Often: Alternate Protein Sources Promote Health; May 2010
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