The Health Benefits of Quinoa

Brief History of Quinoa
Nutrients in Quinoa
Quinoa for Celiac Disease
Quinoa for Weight Loss
Quinoa for Malnutrition
Adverse Reactions from Quinoa

Brief History of Quinoa

Quinoa has been produced in South America since 3000 B.C., and although the Spanish conquistadors all but eliminated the existence of quinoa in an attempt to destroy the South American natives and their culture, quinoa is still an important seed crop for human consumption in the Andean region of South America.

Quinoa is able to grow in the severe cold and high altitude of the "altiplano" region of the Andes. Although quinoa is considered a grain, it's technically the seed of a plant related to the beet, chard and spinach plants, and has been classified as a pseudo-cereal.

Quinoa can be substituted for almost any grain in any dish from soup to salad. The major quinoa producing countries are Peru, Bolivia and Ecuador, and although North American farmers are growing quinoa, they have been unable to match the quality of the quinoa grown in the Andean countries.

Nutrients in Quinoa

Quinoa contains more protein than most grains and offers a more evenly balanced array of amino acids, the building blocks of protein, making quinoa an excellent protein source for vegetarians. Quinoa is being considered by NASA as a crop for Controlled Ecological Life Support System (CELSS) because of its high protein value and unique amino acid composition. Quinoa is an excellent source of magnesium and manganese. It’s a very good source of protein, vitamin B2, vitamin E, and dietary fiber. It’s a good source of the minerals iron, phosphorus, copper, and zinc.

NUTRITIONAL HIGHLIGHTS
Quinoa, uncooked	Nutritional value per 100 g (3.5 oz)
Energy	1,539 kJ (368 kcal)
• Carbohydrates	64 g
Dietary fiber	7 g
• Fat	6 g
• Protein	14 g
Thiamine (Vit. B₁)	0.36 mg
Riboflavin (Vit. B₂)	0.32 mg
• Vitamin B₆	0.5 mg
• Folate (Vit. B₉)	184 μg
Vitamin E	2.4 mg
• Iron	4.6 mg
• Magnesium	197 mg
Phosphorus	457 mg
Zinc	3.1 mg
A comprehensive breakdown of nutrients can be found in the Nutrition Database where this food can also be added to a meal planner.

Quinoa for Celiac Disease

Quinoa is gluten free, and is a safe alternative for wheat/gluten intolerant individuals, and celiac disease sufferers.

Quinoa for Weight Loss

Quinoa has been found to be more satiating than wheat or rice, and may be exploited for it’s potential impact on eating behavior.

Quinoa for Malnutrition

A study by the Department of Applied Nutrition and Food Chemistry in Sweden has demonstrated the effectiveness of quinoa as an infant food for undernourished children.

Adverse Reactions from Quinoa

Quinoa contains oxalate, and should be avoided by individuals with a history of kidney stones containing oxalate.

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References:
1. The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno.
2. Benders' Dictionary of Nutrition and Food Technology.
3. USDA National Nutrient Database for Standard Reference.
4. NASA Technical Paper 3422.
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6. Ruales J, de Grijalva Y, Lopez-Jaramillo P, Nair BM. The nutritional quality of an infant food from quinoa and its effect on the plasma level of insulin-like growth factor-1 (IGF-1) in undernourished children. Int J Food Sci Nutr. 2002 Mar;53(2):143-54. PMID: 11939108.
7. Maughan PJ, et al. A genetic linkage map of quinoa ( Chenopodium quinoa) based on AFLP, RAPD, and SSR markers. Theor Appl Genet. 2004 Oct;109(6):1188-95. PMID: 15309300.