Quinoa

Quinoa seeds are rich in vitamins and minerals. 100 grams of quinoa contain: Vitamin B1 (thiamine) - 0.36 mg, Vitamin B2 (riboflavin) - 0.32 mg, Vitamin B3 (niacin) 1.52 mg, Vitamin B6 - 0.49 mg, Vitamin B9 (folic acid) - 0.184 mg, Choline - 70 mg, Vitamin E - 2.4 mg, Calcium - 47 mg, Iron - 4.6 mg, Magnesium - 197 mg, Manganese - 2 mg, Phosphorus - 457 mg, Potassium - 563 mg, Sodium - 5 mg, Zinc - 3.1 mg

Only the quinoa seeds are eaten and boiled for 15 minutes to cook. It can also be consumed in the form of quinoa flour, quinoa flakes or quinoa sprouts.

Cooking this plant is not difficult at all. Rinse the quinoa well before cooking.

After boiling, add 1 part quinoa to 2 parts water. When the water boils, add the quinoa and cook for 15 minutes or until all the water has been absorbed.

Quinoa can be found on the market as follows:

• White quinoa, 250 g, Sanovita;
• Organic White Quinoa, 500 g, Republica Bio;
• Super-Bio Quinoa Q10, 30 capsules, Pharma Nord;
• Red Quinoa, 500 g, Snovita;
• Black Quinoa, 250 g, Snovita;
• Organic Gluten-Free White Quinoa, 400 g, Fior Di Loto;
• Instant Quinoa with Cacao and Lucuma, 200 g, Purasana; etc.

Quinoa can be used in many different dishes. It is often used in salads, but can also be used in desserts, soups and baked goods. You can combine quinoa with vegetables to create healthy recipes (quinoa with green beans, with sun-dried tomatoes), with chicken, with nuts, for delicious desserts, to make puddings, chocolate with quinoa, you can add it to lentil creams, in bread with chia seeds or oat flour.

Quinoa is a superfood because it is rich in vitamins, minerals and other nutrients essential for good health. At the same time, quinoa is gluten-free, easy to digest and low in calories, so it can be eaten by people with gluten intolerance, allergies or who are on a weight-loss diet.

Quinoa is rich in protein, making it a food consumed by vegetarians and vegans.

Quinoa also contains lysine, an amino acid that plays an important role in calcium absorption. 100 grams of quinoa contain 120 calories.

The fibre in quinoa has many benefits, including: relieving constipation, helping to treat obesity, maintaining colon health, improving blood sugar control and reducing cholesterol absorption.

Like any food, quinoa has some contraindications that should be considered before consuming it.

Try quinoa in small amounts before consuming it in normal quantities, as it can cause allergies in some people, especially those with hypersensitivity to grains such as buckwheat, wheat or rice.

It is not recommended to consume quinoa in large quantities because, due to the saponins in its composition, it can cause intestinal problems.

It is recommended to wash quinoa seeds before consumption.

Both types of seeds contain high amounts of complete proteins, fibre and minerals. Quinoa is richer in magnesium and lysine, while chia is richer in fibre, calcium and omega-3 fatty acids.

White rice is less nutritious because the husk, bran and germ have been removed. In brown rice, only the husk is removed, while the fibre and germ, which contain important nutrients, are retained. Unlike white rice, quinoa contains more protein, minerals and fibre and has a lower glycaemic index.