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antioxidant phytonutrients in a high enough amount to be compared to those in cranberry and lingonberry. Unlike other grains, quinoa is a great source of protein, comparable even to that of milk. It also contains twice the amount of calcium found in whole wheat. Other vitamins that quinoa contains are; iron, phosphorous, and B vitamins. Also found in high amounts in quinoa members of the vitamin E family, especially gamma-tocopherol. Another benefit of quinoa is its tolerance for those with other grain allergies. For those with gluten intolerances, quinoa is commonly suggested as a replacement for the traditional wheat. It is easily digestible which makes it highly desirable for the sensitive digestive tracts of those with allergies and also children.

      Besides the nutritional value of quinoa, Incans used it as medicine as well. Ground quinoa was cooked down and used to treat a variety of ailments such as; appendicitis, tuberculosis, and motion sickness. It was also used as a diuretic and to induce vomiting. Its strength was believed to help build bones and strengthen mothers before and after birth, long before its high calcium content was discovered by scientists.

      The super food benefits of quinoa are easy to incorporate into a healthy diet. The grain can be purchased in bulk and stored in bins. When shopping for quinoa in bulk ensure the source containers are free of moisture. Quinoa is a grain that expands greatly when prepared and so this should be taken into consideration when deciding on how much to purchase at a time. It can be stored in a dry container for 6 months in the refrigerator without losing nutritional value. The most common variety of quinoa is an off-white color however you may also see the black or red colored types. Stores may also combine the three in one bulk bin allowing you to enjoy the variety of all.

      Quinoa’s popularity among the gluten free enthusiasts has led to it being available in flour form as well. It is highly digestible and can be used as a complete substitute for flour in recipes. However, usually it is combined with other gluten free flour such as tapioca or rice.

      The internet is full of recipes using quinoa. The general way to cook the grain is to boil it with water in a ration of 2:1. Once it reaches a boil the heat should be reduced and allowed to simmer while covered. Cooking it with this boiling method takes only 15 minutes. To enhance the nutty flavor of quinoa the grain can be dry roasted before cooking. For dry roasting it is heated in a skillet over medium-high heat for a couple of minutes before boiling.

      What Are The Health Benefits Found In Quinoa

      There are several health benefits to Quinoa, pronounced keen-wah or Ken-noh-a, when this grain like seed is incorporated into a regular meal plan or recipe. The possible health benefits range from relief from stomach and digestive system discomfort to a reduction in blood pressure.

      First and foremost Quinoa is perfect for those on a gluten free diet. Quinoa is a not a grain. It is a seed from plants that are in the same family as beets, spinach and even tumbleweeds. Because it is a seed and not a grain it is naturally gluten free. Those on a gluten free diet can incorporate Quinoa in their diets as a type of faux grain. This is possible because of many of the grain like characteristics that quinoa has. Quinoa can be used as an ingredient similar to flour in recipes order to make breads, pastries, cookies and more.

      The ability to substitute Quinoa as a grain in specialized recipes allow people with a gluten intolerance the ability to avoid stomach and digestive problems that are often associated with their condition. Gluten free diets are also often associated with those who are lactose intolerant or following a lactose free diet.

      Quinoa is a wonderful addition to menu planning for people following a vegetarian, vegan or any other type of low or non-meat diet. This is because Quinoa is a source for natural protein that is plant based instead of animal based. Grains are not considered to be a proper protein source. This is because grains have low amino acids levels pertaining to lysine and isoleucine. Since Quinoa is a seed and not a grain it has higher levels of lysine and isoleucine which is what is needed for a protein source to be considered a “complete” protein source.

      A single 3.5 ounce serving of prepared Quinoa contains upwards of 14 grams of protein. This may help solve any issues that some dieters may have of not getting enough protein when following any style of vegetarian diet. The ability to take in protein can help reduce the possible need for processed over the counter protein supplements. The quality of such protein supplements can vary greatly between manufactures.

      It should be noted that many types of beans and lentils are higher in protein, per prepared serving, than Quinoa. However; the ability to use Quinoa in a large variety of dishes and as a faux grain, as well as with the additional benefits listed in this article, have helped increase its popularity.

      Along with high levels of protein Quinoa is also rich in fiber which is often recommended in healthy diets. A single 3.5 ounce serving of prepared Quinoa contains 7 grams of dietary fiber. This combination of protein and dietary fiber is yet another benefit for those people fighting issues related to dietary tract problems that are associated with gluten intolerances and or being lactose intolerant.

      Quinoa also contains nine essential amino acids. The nine essential amino acids are histidine, lysine, leucine, methionine, isloleucine, tryptophan, threonine, valine and phenylalanine. The nine essential amino acids are required by the human body but can only be obtained through digesting food or through supplements. This is because the human body does not synthesize them as it does with other amino acids. This combination of protein, fiber and amino acids makes Quinoa a perfect substitution for animal protein and is a factor in making it easy to digest.

      Quinoa is also rich in complex carbohydrates which digest gradually. This gives the body time to absorb nutrients slows the conversion to sugar and fat. Complex carbohydrates also keep you feeling full longer which may keep some from overeating.

      Quinoa also contains heart healthy fats. Almost one fourth of is fatty acid is in the form of oleic acid which is a heart-healthy monounsaturated fat. In addition another 8% of quinoa’s fatty acid is in the form of omega-3 fatty acids known as alpha-linolenic acid or ALA.

      Quinoa also includes elements associated with vitamin E that have been linked to anti-inflammatory relief in health research. Quinoa is also a natural source of nutrients such as folate, copper as well as the mineral Calcium all of which are lacking in whole wheat. Magnesium and iron are also found in quinoa which may lower blood pressure in some people.

      While seemingly exploding onto the health food and whole food arena quinoa has a long history. Quinoa can be traced to the Peruvian Andes where it was produced for consumption by the Incas over 5,000 years ago. Upon the arrival of the Spanish the widespread cultivation of quinoa rapidly declined. The Spanish invaders may have considered quinoa as being lowly and wheat was introduced to the local population.

      Quinoa has a slight to heavy bitter or soapy taste associated with the natural presence of saponin which is a protective coating. The taste is reduced in most forms of commercial quinoa and with the cooking process. One fear associated with processed quinoa is that the nutritional benefits of the seed may be reduced the more processed the final product is. This has not proven to be the case but many people prefer to remove the possibility of a bitter taste with rinsing and light toasting.

      Quinoa can be introduced into diet in a variety of ways ranging from a lightly toasted snack food similar to sunflower seeds to an ingredient for use in baking healthier items including bread, cookies, brownies and more.

      How Does Quinoa Help One to Eat Healthy?

      As people look to eat healthier foods, quinoa is really making its presence known in the world of consumption. Sure, plenty of people know about quinoa, but why exactly is it healthy?

       A Substitute for Less Healthy Foods

      Quinoa is quite a versatile little food, and it can be used in place of many other foods that are not quite as healthy. For example, instead of serving rice or pasta, you could cook quinoa

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