What is Quinoa

Quinoa is the edible seeds of the plant, Chenopodium quinoa, which belongs to the genus Chenopodium in the family Amaranthaceae. Commonly used as a cereal, quinoa is in fact a pseudo cereal, which is derived from plants and not grasses. Almost all true cereals are derived from grasses, but quinoa does not belong to the grass family. It is related to plants like, amaranthus, spinach, etc., and like these plants, the leaves of quinoa are also edible.

Quinoa seeds are almost flat with an oval shape and pointed tips. There are three types of quinoa that differ in color. They include white, red, and black grains, and they slightly differ in flavor too. While black variety is very rare, the most common and regular type is white quinoa. When cooked, quinoa has a soft, creamy texture and a mild nutty flavor. Even quinoa flour is widely used for culinary purposes.

Quinoa was one of the staple foods of the Incas in South America, before 6000 years. For them, it was a sacred crop. With the conquest of South America by the Spanish troops, this crop was ignored, as the latter did not allow the natives to cultivate quinoa. However, recently this food grain has regained its popularity, due to its nutritional value and health benefits. It is cultivated in many parts of the world and is easily available in the market.

Though not a whole grain, quinoa is often used as a replacement for white rice and wheat. It is also free of gluten and is easily digestible. When cooked, its grains taste great, and is also full of nutrients. It is a very good source of protein, and it has all the nine essential amino acids. Quinoa is rich in lysine, which is beneficial for tissue growth.

100 gms of uncooked quinoa amounts to 368 kcal, and contains 64 gms of carbohydrates, 14 gms of protein, 7 gms of dietary fiber, 6 gms of fat, 14 IU of vitamin A, 184 mcg of folate, etc. Quinoa contains considerable amounts of minerals too. The above said amount of quinoa contains 47 mg calcium, 197 mg magnesium, 457 mg phosphorous, 563 mg potassium, etc.

Being very rich in magnesium, quinoa is good for cardiovascular health. Magnesium relaxes blood vessels, thereby lowering the risk of high blood pressure and other heart problems. It has a good fiber content, which is helpful in preventing breast cancer.

Quinoa is also rich in insoluble fiber, and so is recommended for prevention of gallbladder stone in women. The copper and manganese content in quinoa help to boost the immune system, and protect cells, especially the red blood cells, from damage. It is also said to be good for relief from asthma in children.

In short, quinoa is claimed to be a super food with various nutritional and health benefits. If you want to include it in your diet, gather some quinoa recipes and try them at home. However, make sure to soak and rinse the grains well before cooking, so as to remove the coating of saponins, which has laxative effects. Apart from that, saponins may make the meal slightly bitter in taste.