Quinoa: WHolesome Goodness

Quinoa is considered as one of the World's healthiest foods and given an exalted status of "Super Grain". What's more Even the whole year of 2013 was declared as the international year of Quinoa by Food and Agricultural Organization of United Nations. If you are not familiar with this super grain then you might be wondering, who is this new weird named guy and when did it entered the food industry and how did it rose to such an exalted position?

The farming of Quinoa started around 3000 to 4000 years ago. It was first recognized as food by inhabitants of Andean Region of Chile, Peru, Ecuador, Colombia and Bolivia. Due to its nutritional values, it was considered a sacred grain by Incas and was given the name "Chisaya Mama" or mother of all grains. The Inca Emperor himself would sow the first seed of the season with his own hands and using the golden implements. But the grain lost its value over a period of time especially after the downfall of Inca following the conquest by Spain. The colonists forbade the use of Quinoa due to its extensive use in indigenous religious ceremonies and its sacred position in the society.

With the combined effect of various cooperative societies, farmer groups and supporters of organic foods, the grain has succeeded in reclaiming its exalted position that it used to enjoy a few thousand years back. It might also be interesting to know that quinoa is actually not grain but a seed and it is related to spinach family.

When harvested the seed has a coating of bitter tasting saponins that needs to be removed to make it edible and give it an agreeable taste. Its leaves are also edible and are high in various vitamins and nutrients.

There are various health effects of Quinoa as follows:

1. ·         Quinoa contains concentrated amounts of Kaempferol- a flvaoind that is known to be very efficient in prevention or treatment of certain kinds of cancers by interrupting cell growth, induce apoptosis and hampering their ability to metastize. Due to its chemical properties it also helps to fight diabetes and cardiovascular disorders.
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3. ·         Quinoa is a very good source of fiber containing up to 200% more fiber than most other grains. Not only does it help to reduce the fat by improved digestion but fiber is also known to have positive effects in reducing high blood pressure. Being a good source of soluble fiber, Quinoa helps in slowing the breakdown of carbohydrates to glucose and helps in controlling sugar levels in the blood. Soluble fiber also helps to reduce cholesterol. 
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5. ·         Quinoa is also a good source of iron thus aiding hemoglobin formation. Iron also has very positive effects on our red blood cells. Regulating body temperature, Increasing Brain Activity and aiding enzyme activity are some other health benefits.
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7. ·         Quinoa is also a good source of Magnesium that is known to have relieving effect in migraines. It has a vital role in controlling blood sugar and helps to form healthy bones and teeth.
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9. ·         With a rich content of Riboflavin(B2) intake of Quinoa can improve energy metabolism within brain and muscle cells.
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11. ·         Protein: Protein is one of the major ingredients of good health. Containing various amino acids vital for building muscles, Quinoa can undoubtedly be called an excellent source of 100% protein.
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13. ·         Quinoa also contains the varying quantities of magnesium, zinc, potassium, calcium, phosphorus and copper.
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15. ·         It improves your intestinal health by feeding the good bacteria.
16. ·         Its easy digestion ensures the maximum absorption of various nutrients it contains.
17. ·         Quinoa is completely gluten free.
18. ·         Apart from being a healthy food Quinoa is also easy to cook with some simple steps (much similar to rice cooking). You can also have quinoa on your breakfast in the form of quinoa flakes.
19. ·         Weight Loss: Intake of Quinoa also aides in weight reduction as it makes you feel full and in this way curbs appetite. Apart from that it helps to reduce "cravings". The vegan diet that is widely followed by Weight Conscious People generally lacks adequate amounts of protein. Quinoa with its 100% protein content is highly recommendable for weight loss diet.

The best way to incorporate Quinoa in your daily diet is to use it as a Breakfast. You can either choose to buy the Quinoa Flakes available in market or experiment with different quinoa recipes. You can also have it as a salad by adding beans, seeds and vegetables. Apart from that you can also add quinoa to your shakes and smoothies.

The best way is to mix quinoa with other healthy whole grains and make a delicious porridge.