Sometimes called the “golden grain,” Chenopodium quinoa is commonly known as quinoa. This superfood is native to the Andean region in South America. Quinoa was grown as far back as 5,000 BC. It lost popularity when the Spanish conquistadors moved into South America as it was considered an inferior grain. Luckily, small native communities still grew the plant, preserving it for future generations.
Nowadays, quinoa production is on the rise as interest increases worldwide, especially in places with poor soil quality. This gluten-free crop is resistant to frost, salty soils, and even drought. Due to its growing tolerance, quinoa may solve food shortages in countries where farming is more difficult.
Benefits of Quinoa
It’s an excellent source of plant-based protein. The seeds contain 11-19% protein, including all nine amino acids essential to human health. This is superior to other crops such as wheat, barley, and soybeans. It is also rich in essential fatty acids, vitamin E, and many B vitamins. Minerals such as calcium, magnesium, iron, potassium, phosphorus, and zinc are also present depending on where it’s grown. Studies have also found quinoa greens may have health benefits; research is still ongoing.
This plant has been shown to promote healthy cholesterol levels in older adults. This means quinoa might help improve heart health. As heart disease is the leading cause of death worldwide, quinoa may be a good food to consider adding to the average person’s diet.
How to Use Golden Grain
Quinoa is stocked on the shelf at most health food stores. When using quinoa at home, the grain should be soaked overnight to reduce saponins (these cause a bitter flavor) and make it more easily digestible. Pre-rinsed and sprouted versions are available which makes soaking unnecessary. Then, the grain can be boiled or steamed. It can also be added to soups, stews, salads, and other dishes. Traditionally, it can also be ground and used as a flour. Want to learn more? Reach out to your local nutritionist or natural health doctor to find out more.
Resources:
Angeli, V., et al. 2020. “Quinoa (Chenopodium quinoa Willd.): An Overview of the Potentials of the ‘Golden Grain’ and Socio-Economic and Environmental Aspects of Its Cultivation and Marketization.” Foods (Basel, Switzerland); 9(2): 216. https://doi.org/10.3390/foods9020216
Pathan, S., & Siddiqui, R. A. 2022. “Nutritional Composition and Bioactive Components in Quinoa (Chenopodium quinoa Willd.) Greens: A Review.” Nutrients; 14(3): 558. https://doi.org/10.3390/nu14030558
Pourshahidi, L. K., et al. 2020. “Modest Improvement in CVD Risk Markers in Older Adults Following Quinoa (Chenopodium Quinoa Willd.) Consumption: A Randomized-controlled Crossover Study With a Novel Food Product.” European Journal of Nutrition; 59(7): 3313–3323. https://doi.org/10.1007/s00394-019-02169-0