Chenopodium quinoa is the scientific name of quinoa. This flowering plant comes under the family Amaranthaceae. The seeds of this annual herbaceous plant are full of dietary fiber, protein, dietary minerals, and vitamin B.
This crop’s quantity of vitamins and minerals is higher than many other grains. Quinoa is primarily cultivated due to the edible seeds. It is wrong to think quinoa a grass because it is a pseudocereal that is botanically related t amaranth and spinach. Its origin is northwestern South America’s Andean region.
Quinoa grows well at high altitudes, and its seeds have a high protein content. Small associations and farms in the Andean region produce the most quinoa.
Quinoa cultivation has increased and spread over 70 countries like India, Kenya, European countries, and the United States. By this period, quinoa’s cost also increased due to its heavy demand and popularity in Australasia, Europe, and North America.
From the article below, you can get all the information about quinoa, like quinoa in Malayalam, its cost, health benefits, the nutritional value of quinoa, recipes for using quinoa, popularity, availability, and many more.
| English name | Quinoa |
| Malayalam name | Kvitova or Kenwa or Kinaava |
| Kingdom | Plantae |
| Species | C. quinoa |
| Genus | Chenopodium |
| Family | Amaranthaceae |
| Order | Caryophyllales |
Quinoa in Malayalam name
Kvitova or Kenwa or Kinaava are the Malayalam name of quinoa. Most the Indian regions are aware of the name quinoa. But there is a possibility that, in rural or remote Malayalam-telling areas, people may not recognize the name quinoa.
You have to ask them by using the local name, which is mentioned above, for better communication. But you can use the English name if you move towards the city area. The hotels and restaurants of city areas have varieties of dishes in which quinoa is included.
Some Products of Quinoa
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Health benefits of quinoa
1. Quinoa is full of nutrients
It is mainly produced for its edible seeds. Quinoa is a pseudocereal grain like amaranth and buckwheat but is usually mistaken for other cereal grains like barley and oats. Quinoa seeds are cooked and eaten the same way as a grain.
Quinoa contains essential nutrients like magnesium, iron, folate, and zinc. It also contains other nutrients, protein, and fiber that help keep you healthy and full.
2. Quinoa contains anti-inflammatory plant compounds and antioxidants
The health effects of any food depend on its mineral and vitamin content. Ex-quinoa has various plant compounds that help to keep the body healthy in several ways. Kaempferol and quercetin are two main flavonoid plant compounds that are present in quinoa.
Kaempferol and quercetin are high in anti-inflammatory properties and work as antioxidants for the body. They help to fight against free radicals ( unstable molecules ) and protect the cells from damage.
You should consider consuming quinoa, a flavonoid-rich food, to protect your body from overall mortality and certain diseases. You should add quinoa to your regular diet to increase the antioxidants in your body.
3. Quinoa is high in fiber content
The high fiber content of quinoa is very beneficial for the human body. You can get 5.20 grams of fiber from 185 grams or one cup of cooked quinoa. It is the current 28 grams daily value’s 18% approximately.
Compared to brown rice, a popular grain, quinoa seeds have higher fiber content. Ex- a single cup of quinoa contains 5.20 grams of fiber, but the same quantity of brown rice provides 3.52 grams of fiber, which is 1.68 grams less than the fiber content of quinoa.
If you intake high-fiber food, including quinoa, it helps fuel helpful gut bacteria, promotes regular bowel movements, and supports your digestive health. Fiber-rich food like quinoa helps to manage body weight by feeling fullness.
4. Quinoa may be a great option for people with gluten intolerance
People suffering from non-celiac gluten sensitivity, celiac diseases, and gluten intolerance should avoid gluten-containing food. The people who want to switch from foods containing gluten like barley, rye, and wheat to gluten-free alternatives.
Grain quinoa is naturally free of gluten. It is the best choice of nutritious grain for people who prefer to add a gluten-free diet to their lifestyle. Quinoa is high in nutrients like fiber, magnesium, zinc, and folate. Compared to quinoa, some other gluten-free foods are made with refined ingredients.
5. Quinoa is a good source of protein
You can easily get 8 grams of protein from a single cup of cooked quinoa. Thats why it is said that quinoa is high in protein. The human body cannot make essential amino acids on its own. But quinoa contains all nine important amino acids.
According to some studies, quinoa is not a complete protein but is considered a nearly complete protein because it has a low amount of lysine, which is a type of amino acid among the nine.
You can fulfill your daily protein need by adding quinoa to your diet. Quinoa is very beneficial for people who follow a vegan diet. You can prepare a protein-rich and plant-based meal by incorporating quinoa with mixed vegetables, tofu, and beans.
6. Quinoa is beneficial for metabolic health
According to some studies, quinoa is beneficial for certain health aspects. Quinoa helps to reduce bad cholesterol, lose body weight, keep you full, boost blood sugar regulation, and maintain triglyceride levels.
According to a study, quinoa helps to have a positive impact on metabolism. Nutrition-rich foods like quinoa, fish, beans, and vegetables help reduce many health risk factors, protect your health, and control high blood sugar and blood lipid levels.
7. It is easy to add quinoa to your diet
It is very important that you can add it easily into your regular diet. You can mix and match quinoa with so many different food items, which is so tasty. You must clean the quinoa with water before the cooking procedure. The outer layer of quinoa has a bitter flavor.
8. Quinoa is helpful for digestive health
as you know already thet, quinoa is an ancient crop, and it is full of fiber content. Fiber can treat and prevent constipation. It helps to decrease intestinal cancer risks. Quinoa also helps to boost your weight loss journey by keeping you full for a long period.
9. Quinoa helps to keep your heart healthy
to keep your heart healthy, you have to maintain a healthy weight. Because quinoa contains fiber, it helps to control blood sugar and cholesterol level. It also helps low down the risks of heart disease and diabetes.
Quinoa is a rich source of antioxidants. So it helps keep your body safe from damage like the heart and other body organs. Antioxidant-rich diet helps to low down heart disease risks.
10. Quinoa helps maintain blood sugar and decrease chronic disease risks
the high presence of anti-inflammatory phytonutrients is potentially beneficial for a healthy human and helps treat and prevent diseases. Quinoa has several omega-3 fatty acids, which keep your heart healthy. But some other common cereals have a high amount of monounsaturated fat, unlike quinoa.
Some photos of Quinoa
Nutritional value of quinoa
The nutritional value you can get from 100 grams of uncooked quinoa is –
| Nutrients | Quantity |
|---|---|
| Energy | 368 kcal |
| Protein | 14.1 grams |
| Fat | 6.1 grams |
| Polyunsaturated fat | 3.3 grams |
| Monounsaturated fat | 1.6 grams |
| Water | 13.3 grams |
| Minerals | Quantity | % of the daily value |
|---|---|---|
| Zinc | 3.1 mg | 33% |
| Sodium | 5 mg | 0% |
| Potassium | 563 mg | 12% |
| Manganese | 2.0 mg | 95% |
| Magnesium | 197 mg | 55% |
| Iron | 4.6 mg | 35% |
| Copper | 0.590 mg | 30% |
| Calcium | 47 mg | 5% |
| Vitamins | Quantity | % of the daily value |
|---|---|---|
| Vitamin A equivalent | 1 microgram | 0% |
| Vitamin B1 ( thiamine ) | 0.36 mg | 31% |
| Vitamin B2 ( riboflavin ) | 0.32 mg | 27% |
| Vitamin B3 ( niacin ) | 1.52 mg | 10% |
| Vitamin B6 | 0.49 mg | 38% |
| Vitamin B9 ( folate ) | 184 micrograms | 46% |
| Vitamin C | 0 mg | – |
| Vitamin E | 2.4 mg | 16% |
| Choline | 70 mg | 14% |
A serving of 100 grams of raw quinoa seed is a rich source of dietary fiber, protein, vitamins, folate, and minerals like phosphorus, magnesium, and manganese. You must have to boil the seeds for the typical preparation of quinoa to eat.
Then the nutritional value of quinoa ( 100 grams of cooked quinoa ) is – 21% of carbohydrate, 72% water, 2% fat, and 4% protein. One hundred grams serving of cooked quinoa provides 120 kcal of food energy.
Cooked quinoa is also a rich source of phosphorus and manganese at 22% and 30% of the daily value. It has moderate folate, dietary fibers, and dietary minerals like magnesium, zinc, and iron.
Types of quinoa
There are a few different varieties of quinoa worldwide. But from the article, you will learn about four types of quinoa. Those are – white quinoa, red quinoa, black quinoa, and rainbow or tri-color quinoa.
1. Red quinoa
One of the common varieties of quinoa is red quinoa. You can use red quinoa just like the way you use white quinoa in most dishes. It is not properly applicable to sweet applications. It is a great replacement for rice and great tn grain bowls and salads. It is delicious and has a nutty flavor and super crunch.
2. White quinoa
Most people worldwide love to consume white quinoa above all varieties. It has fluffy and has the best texture, with super lightweight. You can use this versatile quinoa variety as a rice replacement. You can also use white quinoa to stir into baked goods, the base of grain salad, and many more ways. This quinoa variety has a mild flavor compared to other types of quinoas.
3. Black quinoa
It is a very rare quinoa variety. Red quinoa and black quinoa are very similar. The crunchiness and nuttiness are too good. The application of black quinoa is similar to red quinoa.
4. Rainbow or tri-color quinoa
The name of this variety justifies itself by its different colors. It is not like a rainbow naturally but a mix of the above three quinoa varieties. The blend of black, white, and red quinoa is the formation of rainbow or tri-color quinoa. Its application and use are similar to red and black quinoa, and its crunch factor is great. You can use it as morning porridge.
Cost of quinoa in Malayalam areas
The cost of quinoa depends on various factors like its quality, type, brand, buying place, and packaging. You can buy 1kg quinoa for approximately Rs 200 to Rs 400. Quinoa is a nutritional powerhouse because it packs nutrients, protein, and fiber.
Its demand is also very high. So it is quite expensive compared to other grains. In Tamil Nadu, quinoa costs approximately Rs 280 per kg.
Popularity and availability of quinoa in Malayam areas like Kerala, Lakshadweep, Tamil Nadu, and Puducherry
Quinoa grows well in dry soil. The roots of quinoa are in Bolivia and Peru. But you can get quinoa from Telangana, Rajasthan, Karnataka, and Andhra Pradesh in India. India also imports quinoa seeds from Mexico and South America.
Although quinoa is not cultivated widely in India, there is no lack of quinoa there. India fulfills the demand for this ancient crop easily by import and cultivation.
Quinoa is quite popular in many regions of India, including the Malayalam-telling areas like Kerala, Lakshadweep, Tamil Nadu, and Puducherry, because of its versatility, health benefits, great taste, and many facts.
Popular Recipes of quinoa in Malayalam areas
Quinoa has compounds that taste bitter, and the compounds are called saponins. It keeps the insects away from the plant naturally without any pesticides. Either manufacturer or the consumer must rinse the outer layer of quinoa before consuming it. You can use quinoa as an alternative to rice.
Quinoa becomes a versatile grain because of its subtle nutty taste. You can use quinoa for baking purposes and as a breakfast grain. Quinoa works well in cold salads, burgers, and hot side dishes.
Some popular Recipes of quinoa in Malayalam areas are – quinoa black bean tacos, quinoa salad, quinoa breakfast porridge, nourishing lemon chicken quinoa soup, quinoa vegetable pulao, quinoa broccoli cake, carrot quinoa salad with chickpeas and almonds, vegan quinoa burrito, quinoa stuffed poblano with mole negro sauce, quinoa veggie burger, etc.
Conclusion
Although South American people have consumed quinoa ( the ancient grain ) for thousands of years, nowadays, Garin is becoming more popular worldwide. You can consider the seeds of quinoa as part of a small group that is called pseudocereals. The group also has buckwheat and amaranth.
Quinoa is a smart carbohydrate choice because it is rich in antioxidants, fiber, protein, and minerals. Quinoa is also versatile, delicious, and gluten-free. It is also very easy to cook and incorporate into a diet. You can consume both the leaves and seeds of the quinoa plant.
From the above article, you can get all the information about quinoa, like quinoa in Malayalam, its cost, health benefits of quinoa, nutritional value, recipes for using quinoa, popularity, availability, and many more.
Frequently asked questions
1. describe all the health benefits of quinoa.
1. Quinoa is full of nutrients
2. Quinoa contains anti-inflammatory plant compounds and antioxidants
3. Quinoa is high in fiber content
4. Quinoa may be a great option for people with gluten intolerance
5. Quinoa is a good source of protein
6. Quinoa is beneficial for metabolic health
7. It is easy to add quinoa to your diet
8. Quinoa is helpful for digestive health
9. Quinoa helps to keep your heart healthy
2. What is rainbow quinoa?
The name of this variety justifies itself by its different colors. It is not like a rainbow naturally but a mix of the above three quinoa varieties. The black, white, and red quinoa blend forms rainbow or tri-color quinoa. Its application and use are similar to red and black quinoa, and its crunch factor is great. You can use it as morning porridge.Â
3. How does quinoa help to keep your heart healthy?
To keep your heart healthy, you have to maintain a healthy weight. Because quinoa contains fiber, it helps to control blood sugar and cholesterol level. It also helps low down the risks of heart disease and diabetes.
Quinoa is a rich source of antioxidants. So it helps keep your body safe from damage like the heart and other body organs. Antioxidant-rich diet helps to low down heart disease risks.
4. What are the popular quinoa recipes?
Some popular quinoa recipes are – quinoa black bean tacos, quinoa salad, quinoa breakfast porridge, nourishing lemon chicken quinoa soup, quinoa vegetable pulao, quinoa broccoli cake, carrot quinoa salad with chickpeas and almonds, vegan quinoa burrito, quinoa stuffed poblano with mole negro sauce, quinoa veggie burger, etc.
5. What are the ways to use different types of quinoas?
Red quinoa
1. Vegan ginger quinoa bowl
2. Red quinoa salad with roasted veggies
3. Maple lime triple berry quinoa salad
4. Roasted potato and red quinoa salad
White quinoa
1. Slow cooker coconut quinoa curry
2. Mexican quinoa stuffed sweet potatoes
3. Apple, cinnamon, and quinoa breakfast bake
4. Quinoa pizza crust
5. Quinoa power breakfast bowl
Black quinoa
1. Green goddess black quinoa salad
Rainbow quinoa
1. Easy quinoa stuffing
2. Vegan shepherd’s pie
6. How to use quinoa flour?
1. Quinoa chocolate chip cookies
2. Chai spiced oat and quinoa flour muffins
3. Quinoa flour pancakes
4. Quinoa flour tahini brownies
5. Gluten-free quinoa flour naan
6. Quinoa flour pizza crust
