fitness
GOOD HEALTH
The new superfood
Because of its high-nutritional value and health promoting properties, quinoa has been recognised by the UN as a supercrop
Ishi Khosla 

Quinoa was called the "mother grain" by the Incas in the Andes region of ancient South America, where it originated. Revered and sacred to them, it has been a staple in the region for almost 5,000 years. A small seed which looks like a cross between sesame seeds and millets, it is unrelated to the grain family. In fact, a cousin to spinach, it produces edible greens like amaranth greens, is hardy, needs little water and high altitude. The seeds are protected by a resin like layer (saponin), which is bitter, toxic and probably prevents insect and bird predation.

Commercially available, packed quinoa is made edible as it is cleaned with alkali. Traditionally, saponins were removed by laboratory hand scrubbing. Because it has been grown for centuries, several varieties are available depending on the region it originates. Discovering its nutritional properties helps understand why it has been ascribed such a "supreme status".

One of the most striking features is its exceptionally high protein (16-18 per cent) content and quality. Considering its high protein content, it is categorised as pseudo-cereal. Unlike, most conventional grains as wheat, rice and corn which are low in lysine, quinoa contains a balanced set of essential amino acids making it an unusually complete protein source among plant foods.

Quinoa contains three times more iron than wheat and five times more than rice. Quinoa is also a good source of zinc and contains double that of wheat. Besides, its high protein content, Quinoa has also been considered an oil crop, with a good proportion of omega-6 fatty acids.

Quinoa is also known to help reduce LDL (or bad cholesterol) in the body and raise HDL (good cholesterol) due to its omega-3 and omega-6 fat content. Besides, being an important source of minerals and vitamins, and quinoa has also been found to contain plant compounds like polyphenols, phytosterols, phto-estetogens and flavonoids. Phytoestrogens help improve bone health and prevent osteoporosis.

Quinoa is also a good complement for legumes, which are often low in methionine and cystine. In addition, quinoa is relatively a good source of dietary fibre, phosphorus, calcium, iron, vitamin E and several B vitamins. Quinoa is gluten-free and easy to digest. Being a good source of magnesium, which helps relax blood vessels and prevents constriction and rebound dilation, it's useful in migraines. It also protects the heart, is useful in controlling cravings and works as a comfort food.

A good source of complex carbohydrates, it has moderate glycemic index comparable to oats. It has a combination of soluble and insoluble fibres, which makes it suitable for heart patients, weight watchers, diabetics and hypertensive people. In addition, its richness in quercetin (a powerful phyto-chemical antioxidant), also present in wine and onions, makes it particularly useful for hypertensive persons. Quinoa, a multipurpose crop, is a good example of 'functional food' that helps to lower the risk of various diseases.

Quinoa may also be germinated to boost its nutritional value. Germination activates its natural enzymes, improves its vitamin status and softens the grain. Interestingly, quinoa has a short germination period of 2-4 hours, as opposed other grains which require at least 12 -14 hours germination process overnight.

With its high-nutritional value, quinoa has been referred to as a novel functional food worth cultivation. It has been recognised by the UN as a supercrop. So far, its availability is limited and it tends to be a bit expensive.

To derive the benefits of quinoa, cook it as a cereal, use it as an alternative to rice or poha, add it to salads, casseroles, desserts or even use it thicken your soups or stews. Quinoa flour can be added to breads and flour mixes. It makes an excellent food for individuals with gluten sensitivity, irritable bowel syndrome and wheat intolerance.

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