Do you get bored of eating rice every day? I have the solution for you, quinoa is an excellent alternative to replace it. Not only is it delicious, but the benefits of quinoa They help your brain and heart stay healthy.
Next, I will tell you all the qualities of this pseudocereal and you will also learn how to include it in your daily diet.
The wonderful benefits of quinoa
First things first, before knowing the benefits of quinoa, I am going to explain what it is about. Quinoa is a small seed, generally yellow in color, although some varieties can also be found in other colors such as red and white.
Among its forms of presentation, we can find it in the market as whole seed, puffed (quinoa pop) or in the form of flour.
The cinchona seed has, in its outer covering, a substance called saponin that gives it a bitter taste and is toxic to the body. But don’t be scared! To remove this substance, the seed must be subjected to cooking after washing with water.
Industrialized quinoa (quinoa puffed with its flour) is processed to ensure the elimination of saponins. Likewise, if you buy packaged quinoa, read the package label and follow the instructions. These usually indicate the following: “wash until the foam is removed. Not suitable for raw consumption, cook prior to consumption.
Nutritional value and properties of quinoa
In relation to its nutritional value, quinoa is considered a complete plant-based food, since it provides all the essential amino acids that the body cannot produce on its own, it also provides proteins that the body needs for its proper functioning.
It does not have toxic prolamines for celiacs, a quality that makes it a suitable food for people intolerant to gluten. It contains a high percentage of starch and fiber, the latter being responsible for the correct performance of the digestive system.
contributes good quality fats (omega 3 and 6) that collaborate in the reduction of blood cholesterol, protecting cardiovascular health.
It is low in sodium, but rich in B complex vitamins (including folic acid), vitamins C, E and minerals such as calciumiron, magnesium, zinc, among others.
Quinoa Health Benefits
The benefits of quinoa were discovered hundreds of years ago, when it was the basic food of the indigenous people who lived near Lake Titicaca between Peru and Bolivia.
During the arrival of the Spanish, its cultivation was prohibited, however, in the 20th century North American scientific groups began to study it, recovering the knowledge of its properties.
Quinoa is considered a super food because:
It gives you energy
Its high content of riboflavin (vitamin B2) improves energy metabolism of the cells that make up the brain and muscle tissue. This helps fight tiredness, fatigue and the feeling of decay, it also enhances concentration, memory and attention capacities.
Quinoa is an excellent ally for athletes, since thanks to its proteins it increases the recovery process after training and prevents the loss of muscle mass.
Promotes bone mineralization
One of the main benefits of quinoa is due to its great contribution of calcium, which supports the well-being and resistance of bones and muscles, including the heart. Helps prevent osteoporosis, bone weakness and promotes a healthy circulatory system.
The large amounts of fiber of this seed intensify the intestinal peristaltic movements to recover the correct rhythm of the bowel movements, relieving the symptoms of constipation and stimulating the detoxification of the organism.
Prevents premature aging
The vitamin C and E from quinoa are associated with their content of antioxidant flavonoids that neutralize damage from free radicals, helping to reduce oxidative stress that affects the DNA of the skin and organic tissues.
It helps control weight
Quinoa carbohydrates correspond to 69% of its weight since they provide 374 calories per 100 g approximately. Therefore, it is a satiating food that contributes to maintaining a healthy weight.
The benefits of quinoa in the kitchen
To get the benefits of quinoa, you need to consume it regularly. Next, I explain how to cook it in three steps:
- Washed: Wash it several times with abundant water, so that it loses the saponins, that whitish substance that forms foam in the water that must be eliminated because it drags nutrients and makes it bitter.
- Strained: Remove the washing water by passing the quinoa through a strainer.
- Boiled: To cook it, place 2 cups of water in a pot for each cup of raw quina. Boil over medium-low heat for about 20 minutes. Until all the water has been absorbed. If necessary during cooking, you can stir a little.
To give it more flavor. You can add salt, bay leaves, vegetables such as: zucchini slices or carrots to the pot. It can also be boiled in vegetable broth instead of water. You can serve it as a garnish, salads or in any savory or sweet preparation.
The best thing is that it is not difficult to prepare and with the kitchen accessories you have at home you can do it. Ready to cook quinoa?