The Power of Quinoa: A Nutrient-Packed Seed
An edible seed that comes from the Chenopodium Quinoa plant, quinoa is often referred to as an “ancient grain” due to its long history of cultivation. But it”s actually a pseudo-cereal, more closely related to spinach and beetroot than to cereal grains. It’s seeds are packed with dietary fiber, protein, and essential amino acids, making it a robust source of nutrition.
The germ of the grain is nearly 60% of the whole, makes quinoa’s remarkable protein-to-carb ratio. This composition, along with the presence of all nine essential amino acids, makes Quinoa a unique plant-based complete protein source. It also offers a great alternative to gluten containing grains.
With over 120 varieties available globally, quinoa, particularly red, white, and black quinoa, provides a wealth of culinary possibilities.
Quinoa’s Rich History in South America
Quinoa’s roots stretch deep into South American history, where it held a place of prominence in Incan culture. Revered as ‘chisoya mama’ or the ‘mother of all grains’, it served as a dietary staple and was used in sacred rituals.
The Incas recognized the nutritional value of quinoa and utilized it in ceremonies. The Sapa Inca would plant the first seeds of the season with golden tools, praying for a prosperous harvest.
Beyond its cultural importance, quinoa was a vital component in the survival tactics of ancient Andean societies. Paired with potatoes and llama meat, quinoa’s nutrient-dense profile sustained the Tiwanaku civilization for 2,500 years. This ‘ancient grain’ has been cultivated in the South American Andes since 5000 B.C. to 3000 B.C. This confirms the long-standing relationship between quinoa and human health.
Nutrient Profile: Essential Amino Acids and More
The nutrient profile of quinoa is noteworthy. It boasts all 20 amino acids, inclusive of the nine essential ones that our body can’t produce independently. This makes it one of the few plant foods that offer a complete protein source. This is an especially important feature for vegans and those on plant-based diets.
But the benefits of quinoa don’t stop with protein. It’s also rich in:
- dietary fiber
- magnesium
- manganese
- phosphorus
- folate
among other essential micronutrients. A single serving of cooked quinoa contains 5.18 grams of fiber, contributing to your daily dietary fiber requirements.