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Written By: Sponsored | Published : April 19, 2018 11:29 AM IST
There are a variety of superfoods that have entered the Indian markets of late and quinoa is one of them. Health watchers and fitness enthusiast might already know about its various benefits. But for a rich and nutritious food like quinoa, it is necessary that people, in general, know why they need to make it a regular in their diet.
For the uninitiated, quinoa is a high-fibre grain and is also rich in magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E and various other beneficial antioxidants. Here are few of its health benefits:
It is a super-rich source of fibre.
Most grains and cereals are loaded with fibre. But when it comes to quinoa, it tops the list. Fibre is an essential component of our diet which gives relief from constipation. But it has other benefits too. Like, fibre reduces blood glucose levels and keeps cholesterol in control. This, in turn, helps to keep your diabetes and blood pressure in check, respectively. Dietary fibre ensures the slow breakdown of food, which means there is a systematic release of glucose or energy. This is a reason why high fibre foods are also recommended for weight loss as they keep you full and satiated for longer. In fact, a 100g edible portion of quinoa has 9.1-15.7g protein, 4.0-7.6g total fat and dietary fibre 8.8-14.1g [1].
It is a great source of protein too.
A food that is high in fibre and protein at the same time is hard to find. But quinoa makes it possible. Yes, apart from fibre, its high-protein content qualifies it as a superfood. In fact, it has been recognized as a complete food due to its high protein quality. It has remarkable nutritional properties; not only for its protein content (15%) but also for its great amino acid balance. It is an important source of minerals and vitamins and has also been found to contain compounds like polyphenols, phytosterols, and flavonoids which help to keep you healthy and strong [2].
It is a rich source of antioxidants and flavonoids.
The total antioxidant content of quinoa is higher than any other superfood. Studies have shown the presence of eight major compounds (identified as catechin gallate, catechin, vanillic acid, kaempferol, ferulic acid, quercetin, resorcinol and 4-methylresorcinol) of antioxidants in quinoa. These antioxidants have several benefits and one of them is to reduce oxidative stress, which means they protect the cells from cell-damage and prevent any kind of inflammation in the body [3]. Another separate study showed that the flavonoid content of quinoa and ka iwa (another variant of quinoa) is exceptionally high, varying from 36.2 to 144.3 mg/100 g [4].
It keeps the colon and the lungs healthy.
Quercetin is an anti-oxidative flavonoid found in the plant kingdom and is present in quinoa too. Laboratory studies have demonstrated that dietary administration of this flavonol prevents the formation of polyps or tumour growth, especially in the colon. However, other epidemiological studies have indicated that an intake of quercetin may be associated with the prevention of lung cancer too. Dietary quercetin is, therefore, a promising agent for cancer prevention [5].
It is gluten-free.
The only treatment for celiac disease or other such illness is lifelong adherence to a gluten-free diet. But several studies have reported nutritional deficiencies in individuals who go on a gluten-free diet. But with quinoa one can rest assured about nutritional intake too. As the grain is not only high in fibre and protein content but also have a good amount of macro and micronutrients in it along with antioxidants, minerals and vitamins [6].
Sure, you don't need any more reasons to invest in this superfood now.
References:
[1] 1: Nowak V, Du J, Charrondi re UR. Assessment of the nutritional composition of quinoa (Chenopodium quinoa Willd.). Food Chem. 2016 Feb 15;193:47-54. doi:10.1016/j.foodchem.2015.02.111. Epub 2015 Feb 28. PubMed PMID: 26433286.
[2] 1: Abugoch James LE. Quinoa (Chenopodium quinoa Willd.): composition, chemistry, nutritional, and functional properties. Adv Food Nutr Res. 2009;58:1-31. doi:10.1016/S1043-4526(09)58001-1. Review. PubMed PMID: 19878856.
[3] 1: Pe arrieta JM, Alvarado JA, Akesson B, Bergenst hl B. Total antioxidant capacity and content of flavonoids and other phenolic compounds in canihua (Chenopodium pallidicaule): an Andean pseudocereal. Mol Nutr Food Res. 2008 Jun;52(6):708-17. doi: 10.1002/mnfr.200700189. PubMed PMID: 18537130.
[4] Repo-Carrasco-Valencia, R., Hellstr m, J. K., Pihlava, J. M., & Mattila, P. H. (2010). Flavonoids and other phenolic compounds in Andean indigenous grains: Quinoa (Chenopodium quinoa), ka iwa (Chenopodium pallidicaule) and kiwicha (Amaranthus caudatus). Food Chemistry, 120(1), 128-133.
[5] 1: Murakami A, Ashida H, Terao J. Multitargeted cancer prevention by quercetin.Cancer Lett. 2008 Oct 8;269(2):315-25. doi: 10.1016/j.canlet.2008.03.046. Epub 2008 May 7. Review. PubMed PMID: 18467024.
[6]1: Lee AR, Ng DL, Dave E, Ciaccio EJ, Green PH. The effect of substituting alternative grains in the diet on the nutritional profile of the gluten-free diet. J Hum Nutr Diet. 2009 Aug;22(4):359-63. doi:10.1111/j.1365-277X.2009.00970.x. Epub 2009 Jun 10. PubMed PMID: 19519750.
