The Health Benefits of Quinoa

The Health Benefits 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.

Health Benefits of Quinoa

Nutrients
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.

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

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.

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.

Protein
Quinoa not only has high protein content, but the protein is of an exceptionally high quality. It contains all the essential amino acids, 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. The CELSS concept will utilize plants to remove carbon dioxide from the atmosphere and generate food, oxygen, and water for the crew of long-term human space missions.

Nutrient Values of Quinoa per 100g
Calories 120kcal	Energy Value 503kj	Total Fat 1.92g	Carbohydrates 21.30g	Sugars 3g
Dietary Fiber 2.8g	Protein 4.40g	Sodium 7mg	Zinc 1.09mg	Potassium 172mg
Iron 1.49mg	Magnesium 64mg	Copper 0.192mg	Calcium 17mg	Vitamin C 0.0mg
Vitamin E 0.63mg	Vit. B3 (Niacin) 0.412mg	Vitamin B6 0.123mg	Vit. B1 (Thiamin) 0.107mg	Vit. B2 (Riboflavin) 0.110mg

Quinoa contains oxalate, and should be avoided by individuals with a history of kidney stones containing oxalate. 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.
5. Berti C, Riso P, Brusamolino A, Porrini M. Effect on appetite control of minor cereal and pseudocereal products. Br J Nutr. 2005 Nov;94(5):850-8. PMID: 16277791.
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.