11 Proven Health Benefits of Quinoa

1. Quinoa Is Incredibly Nutritious

Quinoa is a grain crop that is grown for its edible seeds. It is pronounced KEEN-wah.

It technically isn’t a cereal grain, but a pseudo-cereal. In other words, it is basically a “seed” which is prepared and eaten similarly to a grain.

Quinoa was an important crop for the Inca Empire. They referred to it as the “mother of all grains” and believed it to be sacred. It has been consumed for thousands of years in South America, although it only became trendy and reached “superfood status” a few years ago.

These days, you can find Quinoa and products made with it all over the world, especially in health food stores and restaurants that emphasize natural foods.

There are three main types of quinoa: white, red and black.

This is what they look like:

 Photo courtesy of Shutterstock

Here is the nutrient breakdown for one cup of cooked quinoa, or 185 grams:

• Protein: 8 grams
• Fiber: 5 grams
• Manganese: 58 percent of the RDA
• Magnesium: 30 percent of the RDA
• Phosphorus: 28 percent of the RDA
• Folate: 19 percent of the RDA
• Copper: 18 percent of the RDA
• Iron: 15 percent of the RDA
• Zinc: 13 percent of the RDA
• Potassium: 9 percent of the RDA
• More than 10 percent of the RDA for Vitamins B1, B2 and B6
• Small amounts of Calcium, B3 (Niacin) and Vitamin E

This is coming with a total of 222 calories, with 39 grams of carbs and four grams of fat. It also contains a small amount of Omega-3 fatty acids.

Quinoa is non-GMO, gluten free and usually grown organically. Even though not technically a grain, it still counts as a “whole grain” food.

NASA scientists have been looking at it as a suitable crop to be grown in outer space, mostly based on its high nutrient content, ease of use and how easy it is to grow.

The year 2013 was actually called “The International Year of Quinoa” by the United Nations (UN), based on its high nutrient value and potential to contribute to food security worldwide.

Bottom Line: Quinoa is an edible seed that has become very trendy among health conscious people. It is loaded with many important nutrients.

2. Quinoa Contains Potent Bioactive Substances Called Quercetin and Kaempferol

The health effects of real foods go way beyond the vitamins and minerals we’re all familiar with. There are thousands of trace nutrients in there, and some of them are extremely healthy.

This includes interesting molecules called flavonoids, which are plant antioxidants that have been shown to have all sorts of beneficial effects on health. Two flavonoids that have been particularly well studied are quercetin and kaempferol, and they happen to be found in large amounts in quinoa. In fact, the quercetin content of quinoa is even higher than typical high-quercetin foods like cranberries.

These important molecules have been shown to have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects—at least in animal studies.

By including quinoa in your diet, you will significantly increase your total intake of these (and other) important nutrients.

Bottom Line: Quinoa contains large amounts of flavonoids, including quercetin and kaempferol. These are potent plant antioxidants with numerous health benefits.

3. It Is Very High in Fiber, Much Higher Than Most Grains

Another important benefit of quinoa is that it is high in fiber.

One study that looked at four varieties of quinoa found a range of between 10 and 16 grams of fiber, per every 100 grams of uncooked quinoa. This equals 17-27 grams per cup, which is very high, more than twice as high as most grains. Boiled quinoa contains much less fiber, gram for gram, because it absorbs so much water.

Unfortunately, most of the fiber is insoluble fiber, which doesn’t appear to have the same health benefits as soluble fiber. That being said, the soluble fiber content is about 2.5 grams per cup (or 1.5 grams per 100 grams), which is still decent.

There are numerous studies showing that soluble fiber can help reduce blood sugar levels, lower cholesterol, increase fullness and help with weight loss.

Bottom Line: Quinoa is much higher in fiber than most grains, with one source finding 17-27 grams of fiber per cup of uncooked quinoa.

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4. Quinoa Is Gluten Free and Perfect for People With Gluten Intolerance

According to a 2013 survey, about a third of people in the U.S. are currently trying to minimize or avoid gluten. A gluten-free diet can be healthy, as long as it is based on foods that are naturally gluten free. The problems arise when people eat “gluten free” foods made with refined starches instead. These foods are no better than their gluten-containing counterparts, because gluten free junk food is still junk food.

Well, many researchers have been looking at quinoa as a suitable ingredient in a gluten-free diet, for people who don’t want to give up staples like breads and pasta.

Studies have shown that by using quinoa instead of typical gluten-free ingredients like refined tapioca, potato, corn and rice flour, it can dramatically increase the nutrient and antioxidant value of the diet.

Bottom Line: Quinoa is naturally free of gluten and using it instead of typical gluten-free ingredients can increase the antioxidant and nutrient value of a gluten-free diet.

5. Quinoa Is Very High in Protein, With All The Essential Amino Acids That We Need

Protein is made out of amino acids. Some of them are termed “essential” because we can not produce them and need to get them from the diet.

If a food contains all the essential amino acids, it is seen as a “complete” protein. The problem is that many plant foods are deficient in certain essential amino acids, such as Lysine.

However, quinoa is an exception to this, being particularly high in in all the essential amino acids. For this reason, quinoa is an excellent source of protein. It has both more and better protein than most grains.

With eight grams of quality protein per cup of cooked quinoa (or 4.5 grams per 100 grams), quinoa is an excellent plant-based protein source for vegetarians and vegans.

Bottom Line: Quinoa is high in protein compared to most plant foods and contains all the essential amino acids that we need.

6. Quinoa Has a Low Glycemic Index

The glycemic index is a measure of how quickly foods raise blood sugar levels.

It is known that eating foods that are high on the glycemic index can stimulate hunger and contribute to obesity. Such foods have also been linked to many of the chronic, Western diseases that are so common today, like diabetes and heart disease.

Quinoa has a glycemic index of 53, which is considered low. However, it’s important to keep in mind that quinoa is still pretty high in carbs, so it is not a good choice for a low-carb diet, at least not in large amounts.

Bottom Line: The glycemic index of quinoa is around 53, which is considered low. However, it is still relatively high in carbohydrates.

7. It Is High in Minerals That Most People Don’t Get Enough of, Especially Magnesium

There are many nutrients in the modern diet that people tend to be lacking in. This is particularly true of some minerals, especially magnesium, potassium, zinc and (for women) iron.

Interestingly, quinoa is very high in all four minerals. It is particularly high in magnesium, with one cup having about 30 percent of the RDA.

The problem is that quinoa contains a substance called phytic acid, which can bind these minerals and reduce their absorption. However, by soaking and/or sprouting the quinoa before cooking it, you can reduce the phytic acid content and make these minerals more bioavailable.

Quinoa is also pretty high in oxalates, which reduce the absorption of calcium and can cause problems for certain individuals with recurring kidney stones.

Bottom Line: Quinoa is very high in minerals, but the phytic acid can partly prevent them from being absorbed. Soaking or sprouting quinoa degrades most of the phytic acid.

8. Quinoa May Have Some Major Benefits for Metabolic Health

Given the high amount of beneficial nutrients, it makes sense that quinoa could lead to improvements in metabolic health.

Although this needs to be studied more thoroughly, I did find two studies (one in humans, the other in rats) that examined the effects of quinoa on metabolic health. The human study found that using quinoa instead of typical gluten-free breads and pastas significantly reduced blood sugar, insulin and triglyceride levels. The rat study found that adding quinoa to a diet high in fructose almost completely inhibited the negative effects of fructose.

Bottom Line: Two studies, one in humans and the other in rats, show that quinoa can improve metabolic health. This includes lower blood sugar and triglyceride levels.

9. Quinoa Is Loaded With Antioxidants

Quinoa also happens to be very high in antioxidants. Antioxidants are substances that neutralize free radicals and are believed to help fight aging and many diseases.

One study looked at antioxidants in 10 foods: five cereals, three pseudocereals and two legumes. Quinoa had the highest antioxidant content of all 10.

Allowing quinoa seeds to sprout seems to increase the antioxidant content even further.

Bottom Line: Quinoa appears to be very high in antioxidants, which are increased even further after the seeds are sprouted.

10. Quinoa Has Several Important Characteristics That Make It a Weight Loss Friendly Food

In order to lose weight, we need to take in fewer calories than we burn. It is known that certain properties of foods can facilitate this process, either by boosting metabolism (increasing calories out) or reducing appetite (lowering calories in). Interestingly, quinoa has several such properties.

It is high in protein, which can both increase metabolism and reduce appetite significantly.

The high amount of fiber should also help to increase feelings of fullness, making us eat fewer calories overall.

The fact that quinoa has a low glycemic index is another important feature, but choosing such foods has been linked to reduced calorie intake.

Although there is currently no study that looks at the effects of quinoa on body weight, it seems intuitive that it could be a useful part of a healthy weight loss diet.

Bottom Line: Quinoa is high in fiber, protein and has a low glycemic index. These properties have all been linked to weight loss and improved health.

11. Quinoa Is Easy to Incorporate Into Your Diet

The last point is not a health benefit, but still incredibly important. It is the fact that quinoa is very easy to incorporate into your diet. It is also tasty and goes well with many foods.

Depending on the type of quinoa, it can be important to rinse it with water in order to get rid of saponins, which are found on the outer layer and can have a bitter flavor. However, some brands have already been rinsed, so this may not be necessary.

You can buy quinoa in most health food stores and many supermarkets. It is also available on Amazon, with many reviews, testimonials and usage tips from real customers.

Quinoa can be ready to eat in as little as 15-20 minutes:

• Put 2 cups of water in a pot, turn up the heat.
• Add 1 cup of raw quinoa, with a dash of salt.
• Boil for 15-20 minutes.
• Eat.

It should now have absorbed most of the water and gotten a fluffy look. If done right, it should have a mild, nutty flavour and a satisfying crunch.

Then there are dozens of other delicious ways to use quinoa.

10 Ways to Manage Low Back Pain at Home

By Stefani McDade Medically Reviewed by Hansa D. Bhargava, MD on December 16, 2020

Back pain is one of the most common physical ailments. Studies show that eight in 10 Americans have back pain at some point in their lives, usually in the lower back.

Your might have sprained it while working in the yard or cleaning house. Or your back might hurt from an old sports injury or a chronic condition such as arthritis or ankylosing spondylitis.

Sudden or severe back pain should be checked by a doctor or a physical therapist. That also goes for pain that won’t go away.

But sometimes you can treat nagging pain and discomfort on your own.

Wilson Ray, MD, chief of spine surgery for the Department of Neurological Surgery at Washington University School of Medicine in St. Louis, says home remedies ” tend to be better when they’re combined than [when done] alone.”

1. Keep Moving

You might not feel like it when you’re in pain. But this is probably the first thing your doctor will recommend.

”A common misconception in patients with isolated back pain is that they can’t stay active,” Ray says.

Try to keep up with your usual level of daily activity and movement. It can be a brisk 30-minute walk or circling the block with your dog. Aim to get on your feet at least three times a week.

Being sedentary “allows the muscles around the spine and in the back to become weak,” says Salman Hemani, MD, an assistant professor of orthopedics at Emory University School of Medicine in Atlanta. “That in turn can cause less support for the spine” and lead to long-term pain.

2. Stretch and Strengthen

Strong muscles, especially in your abdominal core, help support your back. Strength and flexibility may help both relieve your pain and prevent it.

“A lot of times, I encourage people to do that first thing in the morning,” Ray says. But if you’re older or worried about overdoing it, you can stretch and do your strengthening exercises later in the day when your body is warmed up.

Yoga, Pilates, and tai chi are just a few of the ways to strengthen your core and the muscles around your hips. One exercise that targets your entire upper and lower back is to lie on your tummy and lift up your legs and arms in the flying position.

3. Keep Good Posture

This helps ease the pressure on your lower back. You can use tape, straps, or stretchy bands to help keep your spine in alignment. Aim to keep your head centered over your pelvis. Don’t slouch your shoulders or crane your chin forward.

If you work in front of a screen, rest your arms evenly on the table or desk, and keep your eyes level with the top of the screen. Get up from your chair and stretch and walk regularly.

4. Maintain a Healthy Weight

Shedding extra pounds lightens the load on your lower back.

“Weight loss really helps [with pain] because it reduces the amount of mechanical force onto the spine,” Hemani says.

If you need help, ask your doctor for advice on a diet and exercise plan that may work best for you.

5. Quit Smoking

Research suggests that if you smoke, you may be four times more likely than nonsmokers to have degenerative disk disease or other spine problems.

Nicotine in cigarettes and other tobacco products can weaken your spinal bones and take away vital nutrients from the spongy disks that cushion your joints. A healthy spine keeps your back flexible and its muscles from getting stiff and sore.

6. Try Ice and Heat

You may have heard that one is better than the other for relief from back pain. The short answer is that the best option is whichever works for you.

“Some people come in and they swear by heat or ice,” Ray says. “You might want to try both, and you’ll probably find that one is better suited for your relief.”

Usually, ice is best if your back is bothered by swelling or inflammation. A heating pad may be better if you’re trying to relax stiff or tight muscles.

Hemani suggests limiting ice or heat treatment to 20 minutes at a time. And don’t use them if you’re also putting muscle-ache creams or ointments on your skin.

7. Know Your OTC Medications

Nonprescription pain relievers can help with muscle aches and stiffness. The two main types of over-the-counter options are nonsteroidal anti-inflammatory drugs (NSAIDs) and acetaminophen. NSAIDs include aspirin, ibuprofen, and naproxen.

True to their name, NSAIDs help lower inflammation that can lead to swelling and tenderness. But acetaminophen does not relieve inflammation. You can reach for either type of pain reliever for occasional back pain. NSAIDs may work a bit better, Hemani says, if you have arthritis of the spine or other inflammatory conditions.

8. Rub on Medicated Creams

Skin creams, salves, ointments, or patches may help when your back feels stiff, sore, and tense. Many of these products contain ingredients such as menthol, camphor, or lidocaine that can cool, heat, or numb the affected area.

Put on creams right where you hurt. Ask someone to apply it if you have trouble reaching the spot.

“It’s not going to be a mainstay at providing significant relief, but it can calm things down,” Ray says.

9. Ask About Supplements

It’s best to get your vitamins and minerals from foods. But ask your doctor if supplements might help.

For example, many people don’t get enough vitamin D, which is important for bone health. That can happen from lack of exposure to sunshine or because your body can’t absorb enough vitamin D from foods.

Magnesium deficiency may lead to muscle weakness and cramps. And Hemani says turmeric, a vivid yellow spice that’s related to ginger, may help calm inflammation.

Always talk to your doctor before you take any supplements.

10. Throw in the Towel

A rolled-up towel can be a handy tool for back pain relief. Try putting it under your pelvis when you’re lying down. Let your hips relax over the towel and help stretch out the tension in your lower back. See how to sleep on your back.

A back brace can sometimes help, especially after an injury or surgery. But they’re not meant to be worn too often or for too long. “People become dependent on it, and it actually allows those muscles to become lazy,” Ray says.

No matter which home treatment you try, Hemani says, “If it helps you, if it makes you feel better, keep doing it.”

Low Back Pain – Everything You Need To Know – Dr. Nabil Ebraheim

24 Anti Inflammatory Foods

1.Chia seeds
2.Wild fish
3.Tumeric
4.Ginger
5.Garlic
6.Broccli
7.Dark leafy greens
8.Extra virgin olive oil
9.Grapes
10.Ground flaxseeds
11.Papaya
12.Apple peel
13.Blueberries
14.Tea
15.Sweet potatoes
16.Cinnamon
17.Greens
18.Asian mushrooms
19.Walnuts
20.Avocado
21.Hemp seeds
22.cayenne peppers
23.Kelp
24.Tart cherries.

Anti Cancer Foods

Cancer dies when you eat these 15 foods ! 

1 Flax seeds

2 Tomatoes

3 Avocado

4 Garlic

5 Beans/ Lentils

6 Cruciferous vegetables

7 Berries

8 Grapes

9 Green Tea

10 Soy

11 Winter squash

12 Carrots

13 Fatty fish

14 Walnuts

15 Supplements Vitamins A,C,E

https://youtu.be/NErl5L-YEak

Anti-inflammatory foods

The 13 Most Anti-Inflammatory Foods You Can Eat

Inflammation can be both good and bad. On one hand, it helps your body defend itself from infection and injury. On the other hand, chronic inflammation can lead to weight gain and disease. Stress, inflammatory foods, and low activity levels can make this risk even greater.However, studies demonstrate that some foods can fight inflammation.

Here are 13 anti-inflammatory foods.

1. Berries

Berries are small fruits that are packed with fiber, vitamins, and minerals. Although dozens of varieties exist, some of the most common include:

• strawberries
• blueberries
• raspberries
• blackberries

Your body produces natural killer cells (NK cells), which help keep your immune system functioning properly.In one study in men, those who consumed blueberries every day produced significantly more NK cells than those who did not.In another study, adults with excess weight who ate strawberries had lower levels of certain inflammatory markers associated with heart disease.

2. Fatty fish

Fatty fish are a great source of protein and the long-chain omega-3 fatty acids EPA and DHA. Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:

• salmon
• sardines
• herring
• mackerel
• anchovies

EPA and DHA reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes, and kidney disease.Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects .Studies have found that people consuming salmon or EPA and DHA supplements experienced reductions in the inflammatory marker C-reactive protein (CRP).However, in another study, people with an irregular heartbeat who took EPA and DHA daily experienced no difference in inflammatory markers, compared with those who received a placebo.

3. Broccoli

Broccoli is extremely nutritious.It’s a cruciferous vegetable, along with cauliflower, Brussels sprouts, and kale.Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer.This may be related to the anti-inflammatory effects of the antioxidants they contain.Broccoli is rich in sulforaphane, an antioxidant that fights inflammation by reducing your levels of cytokines and NF-kB, which drive inflammation.

4. Avocados

Avocados may be one of the few supposed superfoods worthy of the title.

They’re packed with potassium, magnesium, fiber, and heart-healthy monounsaturated fats.They also contain carotenoids and tocopherols, which are linked to reduced cancer risk.

In addition, one compound in avocados may reduce inflammation in young skin cells.In one study, when people consumed a slice of avocado with a hamburger, they had lower levels of the inflammatory markers NF-kB and IL-6, compared with participants who ate the hamburger alone.

5. Green tea

You’ve probably heard that green tea is one of the healthiest beverages you can drink.It reduces your risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions.

Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG).EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells.

6. Peppers

Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects.

Bell peppers provide the antioxidant quercetin, which may reduce one marker of oxidative damage in people with sarcoidosis, an inflammatory disease..

Chili peppers contain sinapic acid and ferulic acid, which may reduce inflammation and lead to healthier aging.

7. Mushrooms

While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially.
These include truffles, portobello mushrooms, and shiitake.
Mushrooms are very low in calories and rich in selenium, copper, and all of the B vitamins.
They also contain phenols and other antioxidants that provide anti-inflammatory protection

8. Grapes

Grapes contain anthocyanins, which reduce inflammation.
In addition, they may decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer’s, and eye disorders.
Grapes are also one of the best sources of resveratrol, another compound that has many health benefits.
In one study, people with heart disease who consumed grape extract daily experienced a decrease in inflammatory gene markers, including NF-kB.
What’s more, their levels of adiponectin increased. Low levels of this hormone are associated with weight gain and an increased risk of cancer.

9. Turmeric

Turmeric is a spice with a strong, earthy flavor that’s often used in curries and other Indian dishes.
It has received a lot of attention for its content of curcumin, a powerful anti-inflammatory nutrient.
Turmeric reduces inflammation related to arthritis, diabetes, and other diseases.

In fact, consuming 1 gram of curcumin daily combined with piperine from black pepper caused a significant decrease in the inflammatory marker CRP in people with metabolic syndrome..However, it may be hard to get enough curcumin to experience a noticeable effect from turmeric alone.
In one study, women with excess weight who took 2.8 grams of turmeric per day showed no improvement in inflammatory markers. .
Taking supplements containing isolated curcumin is much more effective. Curcumin supplements are often combined with piperine, which can boost curcumin absorption by 2,000%..

10. Extra virgin olive oil

Extra virgin olive oil is one of the healthiest fats you can eat.
It’s rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits.
Studies link extra virgin olive oil to a reduced risk of heart disease, brain cancer, and other serious health conditions.

In one study on the Mediterranean diet, CRP and several other inflammatory markers significantly decreased in those who consumed 1.7 ounces (50 ml) of olive oil daily..
The effect of oleocanthal, an antioxidant found in olive oil, has been compared to anti-inflammatory drugs like ibuprofen.
Keep in mind that extra virgin olive oil offers greater anti-inflammatory benefits than those provided by more refined olive oils.



11. Dark chocolate and cocoa

Dark chocolate is delicious, rich, and satisfying.
It’s also packed with antioxidants that reduce inflammation. These may reduce your risk of disease and lead to healthier aging

Flavanols are responsible for chocolate’s anti-inflammatory effects and keep the endothelial cells that line your arteries healthy

In one study, smokers experienced significant improvements in endothelial function within 2 hours of eating high-flavonol chocolate .

However, make sure to choose dark chocolate that contains at least 70% cocoa — a greater percentage is even better — to reap these anti-inflammatory benefits.
If you forgot to grab this treat on your last run to the store, you can always buy it online.


12. Tomatoes

The tomato is a nutritional powerhouse.
Tomatoes are high in vitamin C, potassium, and lycopene, an antioxidant with impressive anti-inflammatory properties

Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer.
Note that cooking tomatoes in olive oil can maximize the amount of lycopene you absorb.
That’s because lycopene is a carotenoid, a nutrient that’s better absorbed with a source of fat.

13. Cherries

Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which fight inflammation.
Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries also provide benefits.
In one study, when people consumed 280 grams of cherries per day for 1 month, their levels of the inflammatory marker CRP decreased and stayed low for 28 days after they stopped eating cherries.

Inflammatory foods

In addition to filling your diet with nutritious anti-inflammatory ingredients, it’s important to limit your consumption of foods that can promote inflammation.For example, processed foods like fast food, frozen meals, and processed meats have been associated with higher levels of inflammatory markers like CRP.

Meanwhile, fried foods and partially hydrogenated oils contain trans fats, a type of unsaturated fatty acid that has also been linked to increased levels of inflammation.Other foods like sugar-sweetened beverages and refined carbs have likewise been shown to promote inflammation.Here are some examples of foods that have been linked to increased levels of inflammation:

• Junk foods                            : fast food, convenience meals, potato chips, pretzels
• Refined carbohydrates         : white bread, pasta, white rice, crackers, flour tortillas, biscuits
• Fried foods                           : french fries, donuts, fried chicken, mozzarella sticks, egg rolls
• Sugar-sweetened beverages: soda, sweet tea, energy drinks, sports drinks
• Processed meats                   : bacon, beef jerky, canned meat, salami, hot dogs, smoked meat
• Trans fats                             : shortening, partially hydrogenated vegetable oil, margarine