7.6 C
United States of America
Tuesday, October 20, 2020

Health Benefits of Quinoa and Sample Recipe

Must read

6 Benefits of Aronia Berries (#4 Will Make Your Heart Beat for Them)

Aronia berries can be easily considered as superfoods. Unfortunately, not too many people across the planet are familiar with them. If you are on...

Top Food Additives to Avoid

Food additives are ingredients companies put in food to add in color, taste and increase shelf life. Do we really need these additives? Yes,...

Cheesy Spaghetti Pie

If you got an hour to spare and you wish to give everyone a slice of your baking prowess (although it's really akin to...

Get to Know the Dangers of Thirdhand Smoke

Firsthand smoke is smoke given off by cigarettes that smokers themselves inhale. Secondhand smoke is smoke produced by cigarettes and smokers that non-smoking people...

Quinoa is a grain of the flowering plant family Amaranthaceae. With the scientific name Chenopodium quinoa, the plant’s name is derived from Quechua kinwa or kinuwa. Used as one of the herbs and spices in the kitchen, quinoa has the following health benefits.


General Nutrition

Quinoa is rich in vitamins and minerals. According to Quinoa 2013 International Year, the plant contains vitamins B and E. vitamin B supports brain function, which includes learning, thinking, sensation, and memory. On the other hand, vitamin E is known to promote the health of the skin. Along with skin integrity, vitamin E has a pivotal role in improving the skin’s natural, soft, and radiant look.

In terms of minerals, quinoa contains calcium, iron, magnesium, phosphorus, potassium, and zinc. Calcium and phosphorus promote bone and teeth health while iron enhances adequate oxygenation. Magnesium plays a role in neuromuscular coordination while potassium is significant in the regulation of body fluids. Meanwhile, zinc is vital in the promotion of digestive health and wound healing.


Quinoa and Digestive Health

Quinoa also helps promote digestion. According to Well-Being Secrets, the plant is very rich in fiber, unlike other types of grains. As per the trial conducted at the University of Valencia in Spain, it was found that quinoa contains soluble fiber, which can help reduce cholesterol and glucose levels in the blood. Also, it promotes the person’s sense of fullness; thus, it also helps people who are on a diet.

READ  Tips and Tricks to Curbing Your Drinking Problem

Connecting the aforementioned quinoa benefit to the metabolic process, the Germa Institute of Human Nutrition learned that dietary fiber consumption plays a role to various metabolic effects that do not depend in body weight. As per the publication, these include insulin sensitivity and hormone secretion regulation.


Quinoa as Anti-Inflammatory

Quinoa also prevents inflammation. According to World’s Healthiest Foods, research has found that the plant can reduce the inflammatory process; this is evidenced by the decreased inflammation levels in adipose or fat tissue, as well as the intestines, of mice. As per the publication, the plant also has phenolic acids like hydroxybezoic acids and hydroxycinnamic acid, vitamin E derivatives gamma-tocopherol, and cell wall polysaccharides rhamnogalacturonans and arabinans. To add, quinoa has saponins, which also have anti-inflammatory effects in a person’s body.


Sample Recipe

Quinoa can be added to various recipes, such as Quinoa and Black Beans. According to All Recipes, the ingredients include three-fourth cup of quinoa, one and a half cups of vegetable broth, a teaspoon of ground cumin, one-fourth teaspoon of cayenne pepper, a teaspoon of vegetable oil, an onion (chopped), three cloves of garlic (chopped), one cup of frozen corn kernels, two cans of black beans (rinsed, drained), half cup of chopped fresh cilantro, salt, and ground black pepper.

READ  Simple and Effective Cardio and Strength Workouts for Beginners

To prepare, as per the publication, oil is heated in a saucepan over medium heat. Then, onion and garlic are cooked and stirred for ten minutes, until lightly browned. Next, quinoa is mixed into onion mixture and is covered with vegetable broth. After that, the food is seasoned with cumin, salt, cayenne pepper, and pepper. Once done, the mixture is brought to a boil. Then, the food is covered and the heat is reduced and simmered for about 20 minutes, until the quinoa is tender and broth is absorbed. Once done, the frozen corn is stirred into the saucepan and is continued to simmer for about five minutes until heated through. Finally, the cilantro and black beans are mixed in.

Quinoa stands one of today’s healthy food options due to its nutritional contents. Thus, its inclusion in various meal recipes improves a person’s total health and wellness.

More articles

Don't Miss

Sharp Facts: The Health Benefits of Drinking Cactus Water

We are all aware of the amazing health benefits offered by coconut water. Many regard it as a healthier alternative to sports drinks. Also,...

The Paleo Diet

The Paleo Diet is also known as the caveman diet which is very useful nowadays. Get more nutrients from vegetables, fruits, nuts, seeds, meats, and...

Ipomoea Aquatica Health Benefits and Sample Recipe

Ipomoea aquatica is one of the common vegetables that are served in meals.  Common throughout the tropical and subtropical parts of the globe, the...

Health Benefits of Squid and Sample Recipe

Squid is one of the seafood commonly eaten by man. Coming from class cephalopoda and phylum Mollusca, they are great swimmers and some of...