“A Healthy You” by Amber Crowl – QUINOA

Amber Crowl Columnist on McKoysNews.com

About: “A healthy you”

“A healthy you” is a weekly commentary post on www.mckoysnews.com, where Amber Crowl [DJ, Host, Writer and Activist] shares health, and natural healing using foods, herbs and things of nature to heal illnesses… Amber Crowl welcomes your talk back options and conversations, and comments on Mckoy’s News. You can email Amber at irieamber@gmail.com


Welcome to “A healthy you,” your comprehensive feature for known and unknown information on natural healing and treatment of major and minor illnesses.

This week, the focus is on QUINOA. This nutrient rich grain is described as a Super-Grain and it dates back three to four thousand years ago when the Incas first realized that the Quinoa seed was fit for human consumption. According to WHFoods quinoa “was the gold of the Incas” because the Incas believed it increased the stamina of their warriors. 
Quinoa is one of the world’s most popular health foods as it is gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids. It is also high in Fiber, Magnesium, B-Vitamins, Iron, Potassium, Calcium, Phosphorus, Vitamin E and various beneficial antioxidants.


Quinoa Grain
The health effects of real foods go way beyond the Vitamins and Minerals we’re all familiar with.There are thousands of trace nutrients in there, some of which are extremely healthy.This includes interesting molecules called flavonoids, which are plant antioxidants that have been shown to have all sorts of beneficial effects on health.Two flavonoids that have been particularly well studied are Quercetin and Kaempferol, and they happen to be found in large amounts in quinoa. In fact, the Quercetin content of quinoa is even higher than typical high-Quercetin foods like cranberries.These important molecules have been shown to have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects in animal studies By including quinoa in your diet, you will significantly increase your total intake of these (and other) important nutrients.


Another important benefit of quinoa is that it is high in fiber. One study that looked at 4 varieties of quinoa found a range of between 10 and 16 grams of fiber, per every 100 grams. This equals 17-27 grams per cup, which is very high, more than twice as high as most grains. Boiled quinoa contains much less fiber, gram for gram, because it absorbs so much water.

According to a 2013 survey, about a third of people in the U.S. are currently trying to minimize or avoid gluten. A Gluten-free diet can be healthy, as long as it is based on foods that are naturally gluten free.The problems arise when people eat “gluten free” foods made with refined starches instead. These foods are no better than their gluten-containing counterparts, because gluten free junk food is still junk food. Many researchers have been looking at quinoa as a suitable ingredient in gluten-free diets, for people who don’t want to give up staples like breads and pasta. Studies have shown that by using quinoa instead of typical gluten-free ingredients like refined tapioca, potato, corn and rice flour, it can dramatically increase the nutrient and antioxidant value of the diet.

Mediterranean Quinoa Salad

Protein is made out of amino acids. Some of them are termed “essential” because we can not produce them and need to get them from the diet. If a food contains all the essential amino acids, it is seen as a “complete” protein.The problem is that many plant foods are deficient in certain essential Amino Acids, such as Lysine. However, Quinoa is an exception to this, because it contains all the essential amino acids. For this reason, it is an excellent source of protein. It has both more and better protein than most grains. With 8 grams of quality protein per cup, Quinoa is an excellent plant-based protein source for vegetarians and vegans.

There are more health benefits to be gained from consuming Quinoa but I will leave some for a future post. Try it in your diet as a replacement for Rice, Flour and other inferior staples which are more popularly consumed on a wide scale. It tastes good, is easy to prepare in a variety of ways and will give you more nutrients than many popular seeds and grains.

Thanks for stopping by. Catch me for more “A Healthy You” next week. Don’t forget to like, share and comment on mckoysnews.com and on Facebook. You can also give me feedback by emailing irieamber@gmail.com and ind me on Social Media @djambeririefm.


Amber is not a Doctor. Information and statements made here are for education purposes and are not intended to replace the advice of your doctor.  The views and nutritional advice expressed are not a diagnosis and not intended to substitute your Doctor’s service. If you have a medical condition or health concern, see your physician to get professional advice.

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