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Quinoa: Health Benefits, Uses, Dosage and Side Effects

By NS Desk | Herbs | Posted on :   19-Dec-2020

Quinoa is a type of grain that has many nutritional values. These values are mainly due to essential amino acids, proteins, and monounsaturated fatty acids. Quinoa can also help in weight loss due to its high fiber content, which facilitates a feeling of fullness and thus preventing overeating. Also, since quinoa is gluten-free and has a low glycemic index, therefore, it can be quite beneficial to eat quinoa.
 
Since quinoa helps decrease lipid uptake and increases energy utilization, it can help prevent obesity. It is also heavily used in hair treatment. Due to the high protein content of quinoa, it can help to improve hair texture as it nourishes the hair follicles and also provides them strength. And the minerals that are present in quinoa can help to decrease dandruff as well as sealing moisture.
 
However, due to the presence of high calories in quinoa, it is advisable not to consume quinoa in a high amount as it can lead to weight gain. Also, if you are allergic to grains, then it is advised to consult your doctor before consuming quinoa.
 
Treating diseases/ health problems with quinoa
 
● For treating obesity
Quinoa can be used to control obesity due to the presence of low fat as well as high fiber content in quinoa. These not only help provide a feeling of fullness but also prevent overeating as it decreases the cravings for different food items. Also, due to the presence of a constituent called 20 hydroxyecdysone and since it has a low content of calories, thus it can help in burning calories faster and eventually losing weight faster.
 
Quinoa for obesity
● Take some water in a pan.
● Add 1 cup of quinoa to it, or you can add it according to your requirement.
● Then let quinoa stay in water for another 5 minutes.
● Then after 5 minutes, add 2 more cups of water.
● Cover the container and bring it on the flame to boil.
● Let it cook at low flame for another 15 to 20 minutes until the quinoa absorbs the water.
● Then remove it from the flame, and your quinoa is prepared.
● Have this quinoa regularly to lose weight faster.
 
● For menopausal symptoms 
Due to the presence of a certain constituent in quinoa called 20 Hydroxyecdysone, it can help prevent health problems that can occur after menopause, such as hot flushes, and help improve the metabolic rate of the body. It is also beneficial in controlling postmenopausal weight gain in women as it decreases the level of serum triglycerides and total cholesterol.
 
● For high triglycerides
Quinoa is quite beneficial for decreasing the levels of triglycerides in people. According to scientific research, quinoa can help reduce levels of serum triglycerides, low-density lipoprotein (LDL), or bad cholesterol and total cholesterol in people who are overweight.
 
● For weight loss
Due to the presence of high fiber content in quinoa and low calorie, it can help to decrease weight faster as according to scientific research and studies, quinoa not only brings a feeling of fullness but also helps decrease cravings and eventually prevents overeating. This is because high fiber can take a long time to break down and add bulk to the stool and therefore prevents indigestion and helps in losing weight faster.
 
● For insect bites
Quinoa can also help to prevent mosquito bites. Quinoa can be used in the form of natural insect repellent after applying the water obtained after washing quinoa. Also, due to the presence of a certain constituent in quinoa, leaves called ecdysteroids can help to inhibit the growth of insects.
 
Ayurvedic care with the help of quinoa
 
Quinoa for weight loss 
● Take some water in a pan.
● Add 1 cup of quinoa to it, or you can add it according to your requirement.
● Then let quinoa stay in water for another 5 minutes.
● Then after 5 minutes, add 2 more cups of water.
● Cover the container and bring it on the flame to boil.
● Let it cook at low flame for another 15 to 20 minutes until the quinoa absorbs the water.
● Then remove it from the flame, and your quinoa is prepared.
● Have this quinoa regularly to lose weight faster.
 
Quinoa in salad
● Take 1 cup of water.
● Rinse 1 cup of quinoa in it.
● Then take a medium saucepan.
● Mix the rinsed quinoa and water in it.
● Bring the quinoa to flame for boiling.
● First, let it cook at high flame and then gradually bring it to low flame.
● Cook until all the water is absorbed by the quinoa that is for around 15 to 20 minutes.
● Then remove it from the flame and let it stay for some time, at least 5 minutes.
● Then take a bowl to add chickpeas, cucumbers, bell pepper, onion, garlic, and salt according to your requirement or taste. 
● After that, add quinoa to the above mixture and mix it well.
● Then let it stay for 5 to 10 minutes.
● And then you are ready to have your delicious salad.
 
Side effects of quinoa
Even though quinoa is blessed with many magical benefits, however consuming quinoa in high amounts can cause various side effects. It can cause kidney stones if taken in high amounts. Also, if quinoa is not washed properly, it can cause various digestive disorders and allergies. This is due to the presence of saponin in quinoa, which is added to prevent any fungal and insect attacks. Therefore, it is very important to soak quinoa for at least 30 minutes and dash it properly before using.
 
Precautionary guide while using quinoa
 
● Allergy
Some people who are allergic to rice or wheat can also be allergic to quinoa. Thus it is advised to consume quinoa according to the doctor's prescription if you are allergic to it.
● Some people can be allergic to quinoa; thus, it is advised to first consult a doctor before consuming quinoa.
 
● Pregnancy
During pregnancy, it is better to consult a doctor before consuming quinoa.
 
FAQ‘s about quinoa
 
Q Is it safe to consume quinoa on a daily basis?
A According to the scientific view, due to the presence of proteins, fibers, and vital nutrients in quinoa, it is quite beneficial to consume quinoa on a daily basis. However, since it is high in calorie content, it is better to consume it in small amounts. Also, the high fiber content in quinoa can lead to intestinal cramping.
 
Q How can we use quinoa in different ways?
A Quinoa can be used in various dishes in the form of healthy alternatives. It can also be used in salads, burger patties, taco, stews, soups, or savory items. Furthermore, quinoa can also be used in desserts like cakes, muffins, or chocolate cups.
 
Q Is quinoa helpful in constipation?
A Due to the presence of high fiber content in quinoa, it can be beneficial in preventing constipation as it increases the bulk in stool as well as facilitates easy passage. This quinoa can help in relieving constipation.
 
Q Can quinoa lead to kidney stones?
A Since quinoa is quite rich in oxalate, it can help to decrease the absorption of calcium and magnesium, which gradually can lead to kidney stones in some individuals.
 
Q Is quinoa helpful for diabetes?
A According to scientific research, since quinoa is healthy, gluten-free, and has a low glycemic index, it can help decrease oxidative stress, improve serum lipid profile, and manage glucose levels, thus helping in controlling diabetes.
 
Q Is quinoa digestible?
A yes, due to the presence of low starch content in quinoa, it is quite easy to digest. This is because it is a seed, not a grain, and also, since it is gluten-free, it is quite helpful for people who have digestive problems due to gluten sensitivity.
 
Quinoa for better digestion
● Take some water in a pan.
● Add 1 cup of quinoa to it, or you can add it according to your requirement.
● Then let quinoa stay in water for another 5 minutes.
● Then after 5 minutes, add 2 more cups of water.
● Cover the container and bring it on the flame to boil.
● Let it cook at low flame for another 15 to 20 minutes until the quinoa absorbs the water.
● Then remove it from the flame, and your quinoa is prepared.
● Have this quinoa regularly to lose weight faster.
 
Q Is it safe to consume quinoa at the time of pregnancy?
A Since enough scientific evidence is not present regarding the consumption of quinoa at the time of pregnancy; however, it can be quite beneficial for the mother as it is a rich source of vitamin B that is riboflavin and folic acid it can help to prevent the risks of congenital neural disabilities.
 
Q Can we use quinoa for heart diseases?
A According to the scientific view, a yes, since it is a rich source of good fats that are monounsaturated fatty acids, it can help prevent heart diseases. Due to the presence of anti-inflammatory properties in these fats, they can help to reduce inflammation of blood vessels and thus prevent the risks of cardiovascular diseases. Also, due to the presence of magnesium in quinoa, it can help to relax blood vessels as well as inhibits the increase in blood pressure.
 
Q Is quinoa helpful for babies?
A Since quinoa is quite nutritious food due to the presence of high content of proteins, minerals, and some vitamins, and it can help to facilitate growth and at the same time prevent the risk of malnutrition in babies.
 
Q Is consuming quinoa beneficial?
A Yes, according to the scientific view, due to the presence of fiber, minerals, antioxidants, and all 9 amino acids, it is said to be one of the healthiest and nutritious foods. It not only helps to control cholesterol as well as blood sugar levels but also helps in reducing weight faster.
 
Q Is quinoa helpful for hair care?
A Yes, due to the presence of amino acids and lysine in quinoa, it can help strengthen and moisturize hair and facilitate hair growth. The proteins that are obtained from quinoa help in nourishing the hair as well as protecting hair follicles from the roots. For better results, it is advised to include quinoa in your daily diet.
 
Q Is quinoa helpful for the immune system?
A Yes, according to the scientific view, since quinoa is plant-based and is a rich source of essential amino acids and protein, it can help in supporting muscle development and immune activity. Quinoa can be an ideal source of proteins for vegetarians and vegans.
 
Q Is quinoa rich in protein?
A Yes, according to the scientific view, due to the presence of nine essential amino acids in quinoa, which the body cannot manufacture on its own, it is quite a rich source of protein. According to science, one cooked cup of quinoa has 8 grams of protein as well as 5 grams of fiber in it.
 
Q Are there any side effects of quinoa?
A yes, even though quinoa is blessed with many magical benefits, however consuming quinoa in high amounts can cause various side effects. It can cause kidney stones if taken in high amounts. Also, if quinoa is not washed properly, it can cause various digestive disorders and allergies. This is due to the presence of saponin in quinoa, which is added to prevent any fungal and insect attacks. Therefore, it is very important to soak quinoa for at least 30 minutes and dash it properly before using.
 
Q What are the ways in which we can include quinoa in our diet?
A Quinoa is cooked in the same way as rice, and one cup of quinoa can give 3 cups of quinoa after cooking. Herbs, as well as spices, can also be added to quinoa in order to get tasty and at the same time healthy food. However, before using quinoa, it is very important to soak it in water for around 30 minutes or boil it in water. You can also have quinoa in the form of breakfast porridge or thicken soups. The seeds of quinoa can also be used in the form of sprouted, grounded, or can be consumed in the form of flour.
 
Tips – You need to rinse quinoa before using it to avoid bitter-tasting and remove saponin coating, which is nature's insect repellent from the kernel.
 
Quinoa in salad
● Take 1 cup of water.
● Rinse 1 cup of quinoa in it.
● Then take a medium saucepan.
● Mix the rinsed quinoa and water in it.
● Bring the quinoa to flame for boiling.
● First, let it cook at high flame and then gradually bring it to low flame.
● Cook until all the water is absorbed by the quinoa that is for around 15 to 20 minutes.
● Then remove it from the flame and let it stay for some time, at least 5 minutes.
● Then take a bowl to add chickpeas, cucumbers, bell pepper, onion, garlic, and salt according to your requirement or taste. 
● After that, add quinoa to the above mixture and mix it well.
● Then let it stay for 5 to 10 minutes.
● And then you are ready to have your delicious salad.
 
Q Explain the nutritional value of quinoa?
A Due to the presence of riboflavin, vitamin B, folic acid, plant protein, and fibers in quinoa, it is quite nutritious for the body. It is also quite rich in iron, magnesium, and zinc. Quinoa is mainly known for its high protein value; however, since quinoa is available in different forms, this protein value can differ. Similarly, the presence of high content of fiber in quinoa can differ according to the different varieties of quinoa.
 
Q Can we make khichdi using quinoa?
A Yes
● Firstly, take a pan of water and keep it on the flame to boil.
● Then add quinoa to it and also lower the flame.
● Let it cook for another 15 to 20 minutes.
● You need to cook until the quinoa absorbs all the water.
● Then switch off the flame and add ginger, cinnamon, cardamom, and ghee to it.
● You can also add almond milk to enhance the taste.
● Mix it well and then let it stay for around 5 minutes.
● You can also add honey if you want in order to enhance the taste.
 
Benefits of this khichdi
It is one of the best ways to include quinoa in your diet, and also the spices used can help improve blood circulation and promote digestive fire.
 
Q Is quinoa helpful for skin?
A yes, due to the presence of lysine or amino acids in quinoa, it can help heal wounds faster and reduce the appearance of scars. The presence of vitamins can help to prevent premature aging, wrinkles, hyperpigmentation, and acne. They also help in rejuvenating skin and keep it glowing and healthy.
Q How quinoa is helpful for acne?
A Due to the presence of vitamin B2 and B3, it decreases sebum production and controls acne, and reduces redness and inflammation.
 
Q What are the benefits of quinoa for hair care?
A Due to the presence of essential amino acids, minerals, and vitamin E in quinoa, it can help to strengthen hair, promote hair growth, prevent damage, trap moisture, reduce dandruff, and decrease breakage of hair.

NS Desk

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