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Super Foods

Super Foods

“Food is your body’s fuel. Without fuel, your body wants to shut down.”

– Ken Hill


Superfood :“A nutrient-rich food considered to be especially beneficial for health and well-being is known as super food.”


Why Superfoods? There is deficiency of certain nutrients in your regular diet which can not be fulfilled by normal diet. This deficiency increases with age. Taking food supplement has its side effects so it is better to go for superfoods.I myself has taken many super foods during pregnancy which has helped me a lot. It is easy and has no side effects. It is organic.


Some of the nutrients that certain super foods contain include antioxidants, thought to ward off cancer; healthy fats, thought to prevent heart disease; fiber, thought to prevent diabetes and digestive problems; or phytochemicals, the chemicals in plants responsible for deep colours and smells, which can have numerous health benefits.

There are many foods which are considered as super foods .We will talk about all these super foods one by one. The first super food which we will be discussing in this blog is Quinoa also known as kinva



Quinoa is teeny-tiny, grain-like seed packs some serious nutritional prowess. With a mild, nutty flavour and a texture similar to rice or couscous, quinoa is one of the only grains or seeds that provides all nine essential amino acids our bodies can’t produce themselves.


                                        Fig: Quinoa Grains



Nutritional Value


Raw, uncooked quinoa is 13% water, 64% carbohydrates, 14% protein and 6% fat . Nutritional evaluations indicate that a 100 g (3.5 oz) serving of raw quinoa is a rich source (20% or higher of the Daily Value, DV) of protein, dietary fiber, several B vitamins and dietary minerals. (Refer to the top table.)

After cooking, which is the typical preparation for eating, quinoa is 72% water, 21% carbohydrates, 4% protein and 2% fat and its nutrient contents are collectively and substantially reduced. In a 100 g (3.5 oz) serving, cooked quinoa provides 120 calories and is an excellent source of manganese and phosphorus (30% and 22% DV, respectively), and a moderate source (10-19% DV) of dietary fiber and the dietary minerals, iron, zinc and magnesium. (See bottom table.)

Quinoa is gluten-free and considered easy to digest. Possibly owing to these qualities, it is an experimental crop in NASA‘s Controlled Ecological Life Support System for long-duration human occupied space flights.


Quinoa, uncooked
Nutritional value per 100 g (3.5 oz)
  Energy 1,539 kJ (368 kcal)
Carbohydrates 64.2 g
Dietary fibre 7.0 g
Fat 6.1 g
Monounsaturated 1.6 g
Polyunsaturated 3.3 g
Protein 14.1 g
Vitamin A equiv. (0%)

1 μg

Thiamine (B1) (31%)

0.36 mg

Riboflavin (B2) (27%)

0.32 mg

Niacin (B3) (10%)

1.52 mg

Vitamin B6 (38%)

0.49 mg

Folate (B9) (46%)

184 μg

Choline (14%)

70 mg

Vitamin C (0%)

0 mg

Vitamin E (16%)

2.4 mg

Calcium (5%)

47 mg

Iron (35%)

4.6 mg

Magnesium (55%)

197 mg

Manganese (95%)

2.0 mg

Phosphorus (65%)

457 mg

Potassium (12%)

563 mg

Sodium (0%)

5 mg

Zinc (33%)

3.1 mg

Other constituents
Water 13.3 g



Quinoa, cooked
Nutritional value per 100 g (3.5 oz)
  Energy 503 kJ (120 kcal)
Carbohydrates 21.3 g
Dietary fibre 2.8 g
Fat 1.92 g
Monounsaturated 0.529 g
Polyunsaturated 1.078 g
Protein 4.4 g
Vitamin A equiv. (0%)

0 μg

Thiamine (B1) (9%)

0.107 mg

Riboflavin (B2) (9%)

0.11 mg

Niacin (B3) (3%)

0.412 mg

Vitamin B6 (9%)

0.123 mg

Folate (B9) (11%)

42 μg

Choline (5%)

23 mg

Vitamin C (0%)

0 mg

Vitamin E (4%)

0.63 mg

Calcium (2%)

17 mg

Iron (11%)

1.49 mg

Magnesium (18%)

64 mg

Manganese (30%)

0.631 mg

Phosphorus (22%)

152 mg

Potassium (4%)

172 mg

Sodium (0%)

7 mg

Zinc (11%)

1.09 mg

Other constituents
Water 72 g


How to eat/cook:


After harvest, the seeds are processed to remove the outer coating that contains bitter-tasting saponins. They are gluten-free. Generally, the seeds are cooked the same way as rice and can be used in a wide range of dishes. The leaves are sometimes eaten as a leaf vegetable, much like amaranth, but commercial availability of quinoa greens is limited.

When preparing quinoa, you should rinse it first to remove any powdery residue. The simplest way to do this is to place the grains in a strainer and rinse until the water runs clear. For a roasted flavor, toast the quinoa in a dry skillet for about five minutes. To cook, bring one part quinoa and two parts liquid to a boil; cover and reduce to a simmer for about 15 minutes or until the grains are translucent. You can also use a rice cooker to prepare quinoa. Some people cook and eat quinoa as they would oatmeal. As a breakfast food, combine the quinoa with honey, nuts or berries.

Other recipes include quinoa as an ingredient in soups, stews, and pilafs. With its slightly nutty taste, quinoa is sometimes used in bread, muffins, bagels, cookies, and pancakes. Store quinoa tightly sealed in a cool dry location or in the refrigerator or freezer for longer periods.




Quinoa is

  • The only food that contains all nine essential amino acids.
  • one of the most protein-rich foods we can eat.
  • contains almost twice as much fiber as most other grains.
  • contains Iron
  • contains lysine
  • is rich in magnesium
  • is high in Riboflavin (B2)
  • has a high content of manganese.
  • is one of the most nutritious grains on this earth. It is packed with copper and manganese and is a powerful antioxidant that helps eliminate the effects of free radicals on your health.
  • is rich in proteins and strengthens your immune system and helps fight various diseases including cancer.
  • Moreover, is gluten free, so those who are allergic to gluten can include it in their diet.
  • can help reduce the symptoms of high cholesterol, high blood pressure in postmenopausal women. It works great for childhood asthma. It can protect you from gallstones, and it can considerably lower your risk of type 2 diabetes. Red quinoa is a rare variety but red quinoa nutrition facts are same as described above.Now you must have realized why quinoa was once considered as the “the gold of the Incas.” Quinoa can be eaten hot or cold, you can even add it to salads. Children also like the nutty flavour of cooked quinoa. Quinoa is available throughout the year. So, next time you buy groceries, don’t forget to pick up a packet of quinoa.


Risks/Side Effects


There are very few quinoa health risks and the seeds can be used safely by most people. The seeds have a natural coating of saponins which can lead to irritation in the stomach. Therefore quinoa must be rinsed properly before use. Available reports of adverse effects related to quinoa are lacking.

Quinoa may have antioxidant properties. Caution is advised when taking quinoa with other agents that have antioxidant properties.

Quinoa may lower triglyceride concentrations, compared to gluten-free bread and pasta. Caution is advised in patients taking triglyceride-lowering agents.



Quinoa is an ancient crop that grows in poor soil, dry climates and even mountain altitudes. It is native to the Andes, but is also grown in South America and the Colorado Rocky Mountains. Although it can grow in arid conditions, it thrives best in well-drained soil. . It is also produced in the great Indian Thar Desert. You should be able to find quinoa in health food stores and larger supermarkets. You can order this online as well. Google it.


World Quinoa Production (thousand metric tons)
Country 1961 1970 1980 1990 2000 2010 2014
 Peru 22.5 7.3 16.3 6.3 28.2 41.1 114.3
 Bolivia 9.2 9.7 8.9 16.1 23.8 36.1 77.4
 Ecuador 0.7 0.7 0.5 0.7 0.7 0.9 0.8
Total 32.4 17.7 25.8 23.0 52.6 78.1 192.5
Source: Food and Agriculture Organization of the United Nations