Quinoa consumption has increased a lot in recent years due to its nutritional properties.
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The 10 properties and benefits of quinoa
Quinoa is a surprisingly nutritionally complete food . Although it tends to be classified as a cereal (it is a pseudocereal), the truth is that it has better properties and benefits than these.
Next we will see what its characteristics are. We are talking about a food that, thanks to its benefits, is recommended to practically the entire population: athletes, pregnant women, diabetics, children, people with gastrointestinal disorders, etc.
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1. Balanced food
It is a food with very good properties and benefits, but it also has a very good proportion between all its nutrients. It has an excellent balance of proteins, carbohydrates and fats , the three macronutrients of the human body, as well as fiber, minerals, vitamins, etc. It would not be surprising if in a few years it was a food as widely consumed in the world as rice, potatoes or wheat.
2. Ideal for celiacs
Celiacs can safely eat quinoa . That quinoa does not have gluten is undoubtedly a great benefit of this cereal, since this protein causes severe intestinal problems for celiacs but also for other people. Gluten is a substance that is very ungrateful to the intestine, so it is better to keep it away from our diet. It is advisable to eat less cereals such as wheat and more cereals such as quinoa.
3. Vegetable source of essential amino acids (protein)
Surely this is the most important characteristic of quinoa. Few plant sources exist in nature that contain all the essential amino acids needed to form protein. For example, cereals such as oats, rice or wheat are deficient in lysine. Without this amino acid, our body cannot form human protein, but in the case of quinoa, this component is present.
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4. Properties of lysine
Lysine is an amino acid that is not only used to create human protein . In addition to being an essential substance for the creation and repair of tissues, it is especially important for connective tissue. Lysine facilitates the formation of collagen, a very important substance for the body. It also ensures proper calcium absorption and a good nitrogen balance.
5. Anti-inflammatory power
In addition to all its nutritional benefits, quinoa has anti-inflammatory power . In particular, quinoa contains two important flavonoids that give it these anti-inflammatory properties: quercetin and kaempferol. Phenolic acids or gamma-tocopherol also contribute to this process. Inflammation related to different organs of the body is a problem that affects our health, especially in industrialized societies.
6. Anti-cancer properties
The antioxidant substances contained in quinoa make it a remarkable antitumor agent . Compounds such as the flavonoids mentioned above have the ability to have anticancer action that prevents the appearance of different diseases.
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7. Antioxidant properties
Being able to fight cancer has a lot to do with antioxidant capacity . These components fight against free radicals and cell oxidation, which reduces the risk of cancer but also cell aging. By eating foods with these types of properties we will be able to provide our body with a better capacity for regeneration and our tissues will look less aged.
8. Good food for diabetics
Quinoa is a recommended food for diabetics . It contains fibers that give it emollient properties and, despite being made up of 60% carbohydrates, it has a low glycemic index compared to cereals in general. Two essential amino acids it contains, methionine and lysine, are compounds that also help improve insulin metabolism.
9. Take care of the brain
This pseudocereal also has properties and benefits for the brain . Quinoa contains substances such as magnesium or vitamin B2, which are essential for the proper functioning of nerve structures, as well as many enzymes. For practical purposes, it maintains mental health and prevents some types of headaches. A great food for the prevention of our brain health.
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10. Strengthens bones
Calcium is important for bones, and daily intake of this mineral should never be neglected . Quinoa provides three times more calcium than rice and four times more calcium than corn, making it a recommended food at this level as well. Having calcium in our body helps prevent decalcification.
11. Improves skin, nails and hair
Other properties and benefits of quinoa are found in the skin, nails and hair . Nowadays there are already cosmetics that contain quinoa, and its amino acids repair and strengthen hair and skin. A home remedy is to make a mask with boiled seeds and extra virgin olive oil. In any case, we can feed ourselves with it and both skin and hair and nails will benefit equally.
12. Prevents cardiovascular diseases
Another advantage of consuming quinoa is that it combats the appearance of cardiovascular diseases . It contains polyunsaturated fatty acids that protect the heart and the cardiovascular system in general, especially linoleic acid. Atherosclerosis is one of the most remarkable diseases against which it fights. These substances clean fats such as cholesterol that are found in blood vessels or in organs such as the heart or liver.
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Bibliographic references
- Abugoch, J.L.E. (2009). Quinoa (Chenopodium quinoa Willd.): composition, chemistry, nutritional, and functional properties. Adv Food Nutr Res (Review). Advances in Food and Nutrition Research. 58, 1–31.
- Hernandez, J. (2015). Quinoa, an option for the nutrition of patients with diabetes mellitus. Cuban Journal of Endocrinology. Rev Cubana Endocrinol, 26(3), 304-312 .
- Food and Agriculture Organization of the United Nations (FAO) (2011). Quinoa: Ancient crop to contribute to world food security. Retrieved January 7, 2019 .
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.