The Superfood Quinoa

Quinoa (pronounced keen-wa)is an amino acid-rich seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavour when cooked. Itis available in your local health food stores throughout the year. A recently rediscovered ancient "grain" native to South America, quinoa was once called "the gold of the Incas," who recognised its value in increasing the stamina of their warriors. Not only is it high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids.

Health Benefits of Quinoa

High Protein -Proteins are essential to the building and repair of the body’s tissues and to basic functions like growth, digestion and excretion. Quinoa has a higher protein content than wheat, barley or other major grains. One cup of quinoa has 9 grams, which trumps the protein-rich egg (6 grams). Quinoa, which contains all 9 of the essential amino acids, is a complete protein.

Low GI - Quinoa is a satisfying, low-cholesterol source of complex carbohydrates. Rich in fibre, it’s digested slowly and has a low glycaemic index, helping you steer clear of the blood-sugar roller coaster. Its heart-healthy polyunsaturated fats will leave you feeling full while providing more nutritional content than breads or cereals made of refined grains.

Calcium Rich -For vegans, people with lactose intolerance or those who are simply looking for non-dairy sources of this vital mineral, quinoa is a flavourful source of plant-derived calcium. Calcium builds and maintains bones and teeth, helps regulate the contraction of the heart, and facilitates nerve and muscle function. One cup of cooked quinoa contains 30 milligrams of calcium. Quinoa also contains impressive quantities of potassium, magnesium and zinc, minerals that are crucial for heart, nerve and muscle function.

Migraine Prevention - If you are prone to migraines, try adding quinoa to your diet. Quinoa is a good source of magnesium, a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Increased intake of magnesium has been shown to be related to a reduced frequency of headache episodes reported by migraine sufferers. Quinoa is also a good source of riboflavin, which is necessary for proper energy production within cells. Riboflavin (also called vitamin B2) has been shown to help reduce the frequency of attacks in migraine sufferers, most likely by improving the energy metabolism within their brain and muscle cells.

Digestion Booster - As a complex carbohydrate, quinoa acts an internal cleanser, easing the progress of food through the digestive tract. Used regularly in your diet, quinoa can help keep you free of constipation and bloating. Unlike more common grains such as wheat, quinoa is gluten-free and can be enjoyed by people with digestive disorders, like coeliac disease. The vitamin B and folic acid in quinoa also helps the liver in its role of eliminating wastes from the body, adding to quinoa’s detoxifying properties.

Cardiovascular Health - Since low dietary levels of magnesium are associated with increased rates of hypertension, ischemic heart disease and heart arrhythmias, this ancient grain can offer yet another way to provide cardiovascular health for those concerned about atherosclerosis.

Brain Food - A cup of cooked quinoa offers 15% of the recommended daily allowance of iron, which helps to deliver oxygen to the blood, boosting energy and brain power.

Slows Sun-Aging – Quinoa is a good source of the mineral copper. Copper helps your body utilise iron and produce the pigment called melanin, which helps protect your skin from the sun.