Quinoa: discovery and history
Quinoa (Chenopodium quinoa) is a plant from the foxtail family and originally comes from the Andean regions of South America. The Incas used this plant as a staple food over 5000 years ago and respectfully called it “ergot”. The Spanish conquistadors in the 16th century saw the robust plant as a threat and tried to suppress its cultivation in order to weaken the indigenous population. However, it survived and has been rediscovered worldwide as a superfood in recent decades.
Consumption forms and dosage
Quinoa is very versatile and can be consumed in various forms. The most common forms are
- Whole grains: these are cooked like rice or couscous and are used as a side dish, in salads or as a base for bowls.
- Flour: It can be ground into flour and used for bread, pastries and pancakes.
- Flakes: Quinoa flakes are ideal for muesli, porridge or as an ingredient for energy bars.
A portion of around 50 to 100 grams is recommended for daily consumption. For special dietary purposes, e.g. for athletes or people with increased protein requirements, the amount can be adjusted.
Quinoa: health benefits and healing effects
It is rich in nutrients and offers numerous health benefits. Here are some diseases for which it can have a supportive effect:
Diabetes
Quinoa has a low glycemic index, which means that it raises blood sugar levels slowly. This makes it an ideal food for people with diabetes or prediabetes.
Cardiovascular diseases
The high fiber, antioxidant and unsaturated fatty acid content can help lower cholesterol levels and reduce the risk of heart disease.
Gluten intolerance
It is naturally gluten-free and therefore a valuable alternative for people with coeliac disease or gluten intolerance.
Malnutrition
With its high protein, vitamin and mineral content, quinoa can help to compensate for nutritional deficiencies, especially in regions with limited access to a varied diet.
Quinoa: effects on the body
It is an excellent source of essential amino acids, especially lysine, which is often lacking in other plant foods. These amino acids are needed to build and repair tissue. It also contains many micronutrients such as iron, magnesium, potassium and zinc, which support numerous physiological functions.
The fiber it contains promotes healthy digestion and can prevent constipation. The antioxidants, including quercetin and kaempferol, protect the cells from oxidative stress and can have an anti-inflammatory effect.
Consumption recommendations
When should quinoa be supplemented?
- With a low-protein diet: Vegetarians and vegans can cover their protein requirements.
- During pregnancy: The rich nutrients can support the health of the expectant mother and foetus.
- During sporting activities: Athletes benefit from the proteins and carbohydrates to support muscle building and regeneration.
Contraindications
Certain groups of people are not recommended to consume quinoa:
- People with kidney problems: Due to its high protein content, it should only be consumed in moderation if you have renal insufficiency.
- People with allergies: In rare cases, allergic reactions may occur. People with a known allergy to foxtail plants should therefore be careful.
Food supplements and medicinal plants
To make the most of the health benefits of quinoa, the following dietary supplements and medicinal plants can also be taken:
- Chia seeds: They provide additional omega-3 fatty acids and fiber.
- Spirulina: A rich source of protein and micronutrients that can supplement the nutrient content.
- Turmeric: The anti-inflammatory properties of the curcumin contained in turmeric can enhance the antioxidant effects of quinoa.
Foods with a high quinoa content
It can be found in a range of convenience foods, including:
- Quinoa salads
- Quinoa bars
- Quinoa pasta
Possible adverse effects and overdose
It is generally well tolerated, but side effects may occur in rare cases:
- Flatulence and indigestion: These can be caused by the high fiber content. Slowly increasing the amount consumed can help.
- Oxalic acid: It contains oxalates, which can lead to kidney stones in sensitive people.
An overdose is rare, but excessive consumption can lead to gastrointestinal complaints. It is important to ensure a balanced diet and to consume it in appropriate quantities.
Quinoa in naturopathy
In naturopathy, it is often used as a strengthening and healing food. It is traditionally used to treat gastrointestinal problems, as a tonic after illness and to support general health.
Conclusion
In summary, quinoa is an extremely versatile and nutritious food that offers numerous health benefits. Due to its high protein, vitamin and mineral content, it can help prevent and treat various diseases. However, consumption should be individually adjusted and, if necessary, monitored by a doctor to avoid possible side effects.
