Quinoa is a seed originating from South America and was cultivated over 5,000 years ago by the Inca civilization, who referred to it as a sacred food. Technically, it is the seed of a herb, belonging to the chenopodiaceae family (like spinach), but it is compared to cereals due to its composition and how it is consumed; that is, it is a plant considered as a grain or pseudocereal, although technically not one. The main producers of quinoa are Bolivia and Peru, followed by Ecuador, Colombia, and Chile, which export this nutritious food worldwide.
The Year of Quinoa
Quinoa is gaining great popularity worldwide, with both the World Health Organization (WHO) and the Food and Agriculture Organization (FAO) praising this food for its outstanding and high nutritional value, being gluten-free and mostly cultivated organically, which adds more importance for consumers. One cup of quinoa seeds provides 58% of the daily recommended intake of manganese, 28% of phosphorus, 19% of folate, and 18% of copper, along with protein and fiber. It also contains significant amounts of iron, zinc, potassium, and several B-vitamins, among others. Studies have shown that quinoa can improve metabolic health, including blood sugar and triglyceride levels. Additionally, it is high in antioxidants, which increase even more after the seeds sprout. Due to its nutritional content and health benefits, the United Nations declared 2013 the "International Year of Quinoa."
A seed with many forms
Quinoa can be found in many varieties: in grains similar to rice, flakes, puffed grains, and even as beer. Its flavor is similar to brown rice, but with a texture closer to sesame seeds. Quinoa can be eaten with sweet or savory flavors, and when mixed with honey and chocolate, it can become energy bars. It can be cooked and eaten like rice or added to dishes such as chicken. You can even prepare desserts like rice pudding with quinoa. White and red quinoa are available in supermarkets, while black quinoa can be found in natural product stores. Fortunately, in Ecuador, it is easily accessible due to its natural conditions suitable for organic and high-quality products like quinoa.
The Perfect Nutritional Ally
Although quinoa is praised for being a complete protein containing all necessary nutrients, this seed offers additional benefits. Unlike cereals, quinoa has a high content of lysine (an essential amino acid for humans). It is gluten-free and easy to digest, with a very low glycemic index, meaning it helps keep blood sugar levels balanced. Quinoa is suitable for everyone, especially for those intolerant to gluten, vegetarians due to its high amount of complete proteins, athletes, and pregnant women who require more minerals and vitamins. It is rich in antioxidants from the flavonoid family, and consumption has been linked to improvements in various aspects of health. Moreover, this pseudocereal offers natural medicine alternatives, as it contains quercetin and kaempferol, two antioxidants with antidepressant, antiviral, anti-inflammatory, and anticancer properties.
Quinoa is an excellent source of both soluble and insoluble dietary fiber, and the best part is that it can be purchased at health food stores and supermarkets.
