NUTRITIONAL VALUE
For some people, quinoa is a new and nutritious food that has recently been available at your local supermarket or favorite restaurant as a substitute for many of the grains that are commonly consumed. While this may be the situation in many areas of the world, quinoa has been one of the main food crops of pre-Columbian cultures in Latin America, and remains an important food for the Quechua and Aymara peoples of rural areas of the Andean region of South America 1. In the Quechua language, quinoa is called chisiya, which means "mother grain".
Quinoa is unique because of its seed quality that can be eaten similarly to grain. Generally, it is either cooked and added to soups, or processed into flour to be used in bread, beverages or porridge. In relation to nutrition, quinoa can be compared in energy to foods consumed similarly to beans, maize, rice or wheat, as shown in Table 1. In addition, quinoa stands out as a good source of quality proteins , Dietary fiber, polyunsaturated fats and minerals. Although quinoa is a good source of many nutrients, it is important to consume it as part of a balanced meal along with many other types of food in order to get good overall nutrition.
Proteins
The amount of protein in quinoa depends on the variety, ranging from 10.4% to 17.0% of its edible part 3. Although it generally has a higher amount of protein in relation to most grains, Quinoa is best known for their quality. 4. The protein is composed of amino acids, eight of which are considered essential for both children and adults. As shown in Table 2, when compared to the essential amino acid scoring pattern recommended by FAO for children aged 3 to 10 years, quinoa exceeds the recommendations for the eight essential amino acids. Unlike quinoa, most grains have a low content of the essential amino acid lysine, while most legumes have a low content in the sulfuric amino acids methionine and cysteine.
Dietary fiber
A recent study of four varieties of quinoa showed that dietary fiber in raw quinoa varies between 13.6 g and 16.0 g per 100 g dry weight 6. Most dietary fiber was insoluble, With a range of 12.0 g to 14.4 g compared to the content of 1.4 g to 1.6 g of soluble fiber per 100 g dry weight. Similar to the total protein value of quinoa, the value of dietary fiber is generally higher than that of most grains and lower than that of legumes. Dietary fiber is the part of plant foods that can not be digested and is important to facilitate digestion and prevent fecal bowel obstruction.
Greases
As shown in Table 1, quinoa contains more fats (6.3 g) per 100 g dry weight as compared to beans (1.1 g), maize (4.7 g), Rice (2.2 g) and wheat (2.3 g). Fats are an important source of calories and facilitate the absorption of fat-soluble vitamins. Of the total fat content of quinoa, more than 50% comes from the essential polyunsaturated fatty acids linoleic (omega 6) and linolenic (omega 3) 3. Linoleic and linolenic acids are considered essential fatty acids, since they can not Produce the body. Quinoa fatty acids have been shown to maintain quality because of the high natural value of vitamin E, which acts as a natural antioxidant 7.
Minerals
On average, quinoa is a better source of minerals in relation to most of the grains presented in Table 3. Quinoa is a good source of iron, magnesium, and zinc in particular when compared to recommendations for daily consumption Of minerals. Lack of iron is often one of the most common nutritional deficiencies. However, quinoa, like all plant foods, contains some non-nutritive components that can reduce the content and absorption of mineral substances. The most notable are its saponins, which are found in the outer layer of the quinoa seed and are usually extracted during processing to eliminate the bitter taste. Quinoa also has a high content in the oxalate compound, which can bind to minerals such as calcium and magnesium and reduce its absorption in the body 8.
Vitamins
Quinoa is also a good source of vitamins B2 (riboflavin) and folic acid compared to other grains, while its thiamine content is similar to that of other grains and niacin is on average lower, as shown in Table 4. It also contains sign quantities
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