Also known as Chenopodium quinoa
Native to South America, the pre-Columbian Incas saw quinoa as a sacred food, calling it ‘chisaya mama’ (mother grain). They planted the first seeds of the season in religious ceremonies using golden tools. Depriving the people of quinoa was one of the means the Spanish used to conquer the Incas.
In recent years, people, who value nutrition, have begun to appreciate the wisdom of the Incas in esteeming this food which offers a host of health benefits.
Quinoa is classified as a type of seed (not a grain) of the goosewort plant, a relative of spinach and chard. Quinoa provides a complete protein, making it especially valuable for those who wish to eliminate animal protein from their diets. It contains all the essential amino acids, including lysine, which is crucial for growing and repairing body tissues. One serving of quinoa provides 9g of protein which is one more gram than a medium chicken egg.
Quinoa also provides nearly half the daily minimum requirement for manganese and is a good source of copper and zinc. One serving of cooked quinoa (185 grams) provides 15% of the recommended daily intake of iron, and 5 grams of fibre, which is 21% the recommended amount. One serving of cooked quinoa also provides 118 mg magnesium, 39.41 mg carbohydrates, 31mg calcium, 318 mg potassium, 13 mg sodium, 2.02 mg zinc.
Its high magnesium and vitamin B2 (riboflavin) content provides relief for migraine sufferers. Magnesium prevents the migraine pattern of constricting and rebound dilating of the blood vessels. Migraine sufferers who consume more magnesium in their diets have reported fewer headaches.
Vitamin B2 promotes cellular energy production which has a beneficial effect on energy and brain and muscle cells metabolism, providing further protection against migraine attacks.
Magnesium’s ability to relax blood vessels also means eating foods high in this mineral helps reduce hypertension, heart arrhythmias and ischemic heart disease.
This seed-like grain has prebiotic properties which means it feeds the beneficial bacteria in the digestive tract. Since it is easily digested, the body can easily access the vitamins and minerals it contains. Quinoa also provides a good source of insoluble fibre, promoting healthy elimination processes, helping maintain colon health and preventing the formation of gallstones. It also boosts the liver’s ability to eliminate toxins from the body.
People at high risk for cancer, as well as those with high blood pressure or cardiovascular disease are often advised to eat more whole grains. However, if they have celiac disease or other forms of gluten sensitivities, they must steer clear of many popular grain products. Quinoa is gluten-free, so those who cannot tolerate gluten can eat it.
What health issues does quinoa help to prevent or treat?
- Cancer
- Excretory system disorders
- Heart disorders
- High blood pressure
- Intestinal disorders
- Migraines
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