Quinoa: 9 Benefits of Grain and How to Consume
Quinoa has the same nutrients as cereals, such as rice and wheat, but its planting and growth characteristics are different, so it is considered a pseudo cereal.
Benefits of Quinoa
Quinoa - Photo: Getty Images
- Help in strengthening the muscles
- Quinoa Benefits
- Quinoa is the most widely consumed in the Andean region, and is rich in fiber, calcium and iron,
- Prevents cardiovascular diseases
- Reduces cholesterol
- Strengthens bones
- Prevents diseases such as osteoporosis and hypertension
- Helps in the proper functioning of the nervous system, muscle maintenance and synthesis of hormones
- Promotes weight loss
Strengthens the immune system and helps in the healing process
Recommended for people with celiac disease
Because it is rich in protein, quinoa helps to strengthen muscles, especially for those who practice physical activity. Its significant amounts of omega 3's and 6's are important allies in preventing cardiovascular disease and lowering cholesterol. It also helps in strengthening bones and preventing diseases such as osteoporosis and hypertension due to their amounts of calcium.
How to consume
Quinoa soup - Photo: Getty Images
Quinoa is usually sold in its version in powder, resembling ground oats, but can also be found as whole grain. In both cases quinoa has all its nutrients preserved and daily consumption should not be done in high amounts.
According to nutrologist Roberto Navarro, of the Brazilian Association of Nutrology, there is no right recommendation for daily consumption of quinoa. "Thinking of a 2,000-calorie diet, we can say that two tablespoons a day is enough," he says.
|Quinoa can be added to food in a number of ways:|
|Main nutrients||Quinoa composition for each 100 grams|
|, 8||Iron (mg)|
|0,3||Ascorbic Acid (mg)|
|1.1||Quinoa is a high-value biologist food, that is, it has all the essential amino acids our body needs to function properly. > It is also a source of calcium, iron and omega 3 and 6 fatty acids. Like any cereal, it is very rich in fiber and therefore a great source of carbohydrates for food. In addition, quinoa has significant amounts of B-complex vitamins.|
Where to Find Quinoa
Quinoa can be found in supermarkets and health food stores.
Quinoa tab recipe favors heart health and the muscles
: quinoa can be used to season the salad both as the seed itself and in the form of flour.
- With milk or yogurt: whole quinoa grains may be consumed as a morning cereal, accompanying milk or yogurts, for example.
Replacing Wheat Flour: Quinoa flour can be used in the preparation of various recipes such as pastries, cakes, pastries, breads and biscuits. The proportion to substitute in the recipes is one to one, ie for each cup of wheat flour, use a cup of quinoa in place.
Mixed in juices or vitamins: put a spoonful of quinoa flour the juices or vitamins adds good doses of calcium, protein, iron and zinc to these drinks, out of all the nutrients that fruits already offer. Because they are in the form of juice, fruits lose much of their fiber, and quinoa can help balance these amounts.With fruits:
Eating a fruit salad with quinoa can be a great snack after exercise, since fruits are sources of carbohydrates and protein quinoa - two essential nutrients for those who are practicing physical activity Comparison with other foods Quinoa is one of the best sources of protein in the vegetable kingdom: every 100g of quinoa has 12g of protein, more than that found in soybeans, wheat, rice and oats, but less than that found in chia.
The grain also gets shot when it comes to the amount of fats: 6.1g of lipids in 100g of quinoa against 1.5g of wheat and 10.2g of oats, for example - and it is It is important to remember that the fats present in quinoa are omega 3 and omega 6, both beneficial to the body, helping mainly in the prevention of cardiovascular diseases. It is also one of the grains that has higher iron content (10.9mg per 100 g of quin a), losing only to amaranth (17.4mg per 100g). These amounts of iron are approximately 550 times greater than those found in beans.
It has about 66mg of calcium per 100g of grain, more than rice, wheat, rye, beans and barley, but less than oats. corn, soya, linseed, amaranth and chia, which among all grains is the richest in calcium.
- Check this table comparing quinoa with wheat and oats, two grains widely consumed by Brazilians:
Composition of quinoa grains in relation to other cereals (100g)
Contraindications for consumption
There is no contraindication for the consumption of quinoa provided it is consumed in the appropriate quantities (up to two tablespoons per day). This is because it is a caloric food, which if consumed in excess can unbalance the diet.
|336||330||405 < Protein (g)|
|0||Ascorbic acid (mg)||1.1||0|
|0||Sources consulted:||Nutrologist Roberto Navarro, Brazilian Association of Nutrology||Nutritionist Israel Adolfo , specialist in physiology by Unifesp|
|The B vitamins present in quinoa are an essential part for the proper functioning of the nervous system, muscular maintenance and synthesis of rmônios. In addition, the fibers present in the grain give the sensation of satiety, being able to favor the slimming. It is also rich in zinc, a nutrient that works on strengthening the immune system and healing processes. Finally, it is also a recommended grain for people who have celiac disease, since it does not contain gluten.|