Quinoa (pronounced as kinwah; quinua in Spanish) is an incredibly nutritious "grain-like seed" obtained from goosefoot family plant growing in the highland plains of South-American Andes region. Ancient Incas believed quinua as “the mother grain (chisaya mama)”, since eating it as food would confer prolonged healthy life. The crop was once the staple food sources of Incas before the Spanish explorers forced them to abandon its cultivation.

Quinua is a goosefoot (Chenopodiaceae) family of annual herbs. White goosefoot (C. album), and Good King Henry (C. bonus-henricus) are some of the closely related species. Scientific name: Chenopodium quinoa.

The quinoa plant reaches about 3-6 feet in height and prefers well-drained, neutral PH and sandy soil; however, it can thrive as well under scanty environmental conditions and alkaline (salty) soils. It is cultivated as one of the chief crops in rain-shadow highlands of Bolivia, Peru, Chile and Ecuador. At its natural habitat, quinoa begins flowering (inflorescence) in July, which subsequently develop into edible seeds by the end of August through September. Its seeds measure about two mm in diameter, appear like that of amaranth seeds, and feature white, grey, pink to light-brown in colour depending upon the cultivar type. Quinoa seeds exhibit outer seed coat containing bitter substances known as saponins, which should be removed before eating.

Quinoa indeed has found renewed interest, particularly among the food scientists because of its sustainable characteristic of thriving well under stress growing conditions. Additionally, it's well-balanced protein, fat and mineral composition can be an answer to malnutrition alleviation in famine-prone regions around the world. Quinoa does not belong to the cereal-class of staple grains. Instead, it is a seed, much similar to other dicotyledons such as amaranth, and legume family plants. Nonetheless, its seeds feature proportionately less fat content than oil seeds, and hence treated in a way like any other staple grains.

Health benefits

Quinoa is one of the gluten-free staple foods. Gluten is the protein present in certain grass family grains like wheat, which may induce stomach upset and diarrhoea in individuals with celiac disease.

They are rich source of soluble and insoluble dietary fibre. 100 g provide 7 g or 18.5% of daily requirement of fibre. Fibre increase bulkiness of the food and help prevent constipation by speeding up its movement through the gut. In fact, gastro-intestinal transit time of food is greatly decreased. Fibre also binds to toxins, aid in their excretion from the gut, and thereby, helps protect the colon mucus membrane from cancers. In addition, dietary fibres bind to bile salts (produced from cholesterol) and decrease their re-absorption in colon, thus help lower serum LDL cholesterol levels.

Quinoa grains are indeed very good sources of B-complex group of vitamins, vitamin E (α-tocopherol) and essential fatty acids such as linoleic and α-linolenic acid (18:3). 100 g of grains contain 184 µg or 46% of daily-required levels of folates (B9).

Tender quinoa leaves and flower-heads are excellent sources of vitamin A, folate and antioxidants such as lutein, carotene, crypto-xanthan, and zeaxanthin. Yellow and red cultivar seeds also rich in these pigment antioxidants. Altogether, these compounds indeed functions as powerful anti-oxidants by removing harmful free radicals from the body thus protect from cancers, infection, aging and degenerative neurological diseases.

Quinoa is an excellent source of minerals like iron, copper, calcium, potassium, manganese, and magnesium. Copper is required for the production of red blood cells. Iron is required for red blood cell formation. Magnesium relaxes blood vessels leading to brain and found to have curative effects on depression, and headache. Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the powerful anti-oxidant enzyme, superoxide dismutase.

Quinoa is not a cereal grain, but a dicotyledon seed (minute fruit) of goosefoot plant. Nonetheless, it has been treated like grain and consumed as one of the chief food sources along with potato and maize since ancient times by native Andean inhabitants. It features all the characteristics of a seed and composes good proportions of all the essential amino acids, fats, starch, fibre, minerals, and vitamins. Quinoa oil, extracted from its seeds indeed is an excellent source of essential fatty acids, and vitamin E.

Antioxidant Properties: Quinoa has antioxidant properties that help in protecting the heart, liver, kidney, lungs, and pancreas against oxidative stress. When compared with other pseudocereals, such as amaranths, quinoa has higher antioxidant activity. Some of the antioxidants found in it include total phenolics, polyphenols, and anthocyanins. Sprouts of quinoa have also shown significant antioxidant activity.

Supply of Good Proteins:  The quinoa plant has been highly regarded for its high protein value, not because it has very high protein, but rather because it is a source of essential amino acids like lysine, methionine, and tryptophan, all of which cannot be synthesized in the body.

Good for Lipid Profile and Glucose Level: Quinoa seeds can be beneficial in regulating blood glucose levels and blood cholesterol levels. A study on high fructose-fed rats indicated that the consumption of quinoa seeds can help in reducing the adverse effects of fructose on both the glucose level and lipid profile.

High Calcium Content: The amount of calcium found in quinoa is similar to that of dairy products, but it has been pointed out that those who are intolerant of dairy products can eat it. Calcium is very important for the bones, brain, and nervous system.

Cardiovascular Diseases: Quinoa is a pseudocereal that contains high-quality proteins and carbohydrates with low glycaemic value, along with omega-3 and omega-6 fatty acids, as well as antioxidants. It is also considered good for reducing the risk of cardiovascular diseases in the future. Trials on young and middle-aged people confirmed a decreased risk of cardiovascular diseases.

Good for the Digestive System: Quinoa contains insoluble fibre, which helps to improve the digestive process and facilitates healthier bowel movements. This further helps in reducing the risk of flatulence, bloating, pain, constipation, and gas.

Reduces Risk of Gallstones: The fibre found in quinoa also helps in reducing the risk of gallstones. The consumption of quinoa helps in reducing the secretion of bile juice, which aids in the formation of gallstones.

Good Source of Magnesium: Magnesium is one of the trace elements found in quinoa. The dietary intake of magnesium provides benefits, including the control of asthma, increased bone health, a reduced risk of osteoporosis, an increase of heart health, and the regulation of blood sugar levels.

Control of Appetite: A study found that a high intake of wheat, oat, spaghetti, rice, and oat spaghetti induced more eating. On the other hand, alternatives, such as pseudocereals like quinoa and amaranthus, did not induce more eating. This is particularly important for those who want to control their diet and who want to lose weight. Consuming quinoa will reduce the excess intake of food, thereby promoting healthier weight.