Last night, I made quinoa (pronounced keen-wa) for the first time. It was delicious! I made it into a rice pilaf with red pepper and carrots, with a side of wild salmon and steamed broccoli.
So what exactly is quinoa? Well it looks like a grain, tastes like one, but in fact is actually a relative of leafy green vegetables like spinach and Swiss chard. Quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. I actually thought it tasted a little like cous cous.
So what are the health benefits? Well here are just a few: 1. It's great for those on a gluten-free diet because it's not made from wheat. 2. It's a good source of magnesium (which helps relax blood vessels) 3. Good for cardiovascular health 4. It's a very good source of manganese and a good source of copper, two minerals that serve as cofactors for the superoxide dismutase enzyme (Superoxide dismutase, SOD, is an antioxidant that helps to protect the mitochondria from oxidative damage caused by free radicals.)
These are only a few out of so many more. For a more detailed list of the health benefits of this amazing grain click here.
It's so easy to cook. You can even use your rice cooker. There are so many different recipes you can use to make it suit your taste buds, but don't miss out on all the health benefits this grain provides!
In the past few years, soy production and sales have taken off. Our society has regarded soy as purely healthy food, but let me take this time to clear up some misconceptions about this bean:
Soy is a complete protein. What does that mean? Where other plant derived protein is lacking in one or more of the essential amino acids (our bodies make 12 out of 20 amino acids, but the remaining 8 need to be supplied by food we eat), soy has them all.
So what’s the problem? Let’s talk about two types of soy: non-fermented and fermented.
NON-FERMENTED = bad
The soy in this country is primarily non-fermented soy in the form of soy-protein isolate and soy milk. This is where the majority of the problems stem from because it is a highly processed, devitalizing and toxic food source.
“It is interesting that the soy industry promotes soy as a healthy way to prevent or treat osteoporosis when soy has been shown to deplete the body of vital minerals and vitamins necessary to maintain optimal bone structure and function.” (Dr. David Brownstein)
Soy-protein isolate contains enzyme inhibitors that block the body’s ability to digest protein. In addition, soy has been known to decrease fertility, cause thyroid problems, cause Vitamin B12 deficiency, lower metabolic rate (making it difficult to lose weight) among other things.
FERMENTED = good in moderation
Fermented soy, such as tofu, miso soup, tempeh, and natto are easily digested and assimilated into the body. It has been proven to lower cholesterol, remove the risk of heart disease, decreases menopausal symptoms such as hot flashes, mood swings, depression and anxiety.
Unfortunately, by eating too much soy in our diets, it does more harm than good. “High consumption of isoflavones, which are the estrogen-like plant chemicals contained in soy, may stimulate the production of breast cancer cells. It may also increase the chances of developing serious reproductive, thyroid, and liver problems.” (Kate Murphy)
SUMMARY
Soy does help with several issues; however, it only helps if it is fermented soy, not the genetically modified (processed) soy found in over 60% of grocery store foods AND only in small portions (not daily). If you find it too difficult to eliminate soy completely out of your diet, opt for the natural forms of soy.
Despite what the soy industry says, fermented soy is eaten sparingly by Asians. When it is used in moderation, soy does not have the same negative influences on minerals, vitamins, and the thyroid that non-fermented form of soy does. Please remember to stay away from non-fermented soy, but I rather you stay away completely =)
Dr. David Brownstein, Natural Way to Health, “Dangers and Misconceptions About Soy and Your Health”, December 2008, Vol. 1, Issue 8.
Dr. Don Colbert, I Can Do This Diet (2010): 80-81.
Kate Murphy, “The Dark Side of Soy,” BusinessWeek.com, December 18, 2000, http://www.businessweek.com/2000/00_51/b3712218.htm (accessed September 19, 2009).
We have always known vitamins and minerals to be good for our body, but sometimes we don't really know off hand what they're good for in terms of keeping us healthy and how they support our many bodily functions.
So here's a quick list* that you can refer to regarding these natural substances and what they can do for you:
Vitamin A; Retinol; Beta-Carotene = Fights infection; healthy vision and skin; bone growth; cell division
Vitamin B; Thiamine = Energy release; growth; healthy nervous system
Vitamin B2; Riboflavin = Energy release; growth; healthy eyes, skin, hair, and nails; formation of red blood cells
Vitamin B3; Niacin = Manufactures hormones; healthy eyes, skin, hair, and nails
Vitamin B6; Pyridoxine = Protein metabolism; growth; infection protection; forms red blood cells and neurotransmitters; maintains hormone balance; healthy immune function
Vitamin B12 = Forms red blood cells; protects nerves; DNA formation
Vitamin K = Protein created for blood clotting; bone health
Magnesium = Enzymes activation; energy production; cellular reproduction; muscle relaxation
Manganese = Antioxidant; energy production
Molybdenum = Iron usage; DNA metabolism
Phosphorus = Strong teeth and bones
Potassium = Fluid and pH level regulation; blood pressure regulation
Selenium = Antioxidant
Sodium = Fluid regulation
Zinc = Immune function; tissue formation
These are just a few of the more common vitamins and minerals. There are several more unlisted here but this is just to give you an idea of how these are used in our bodies.
You will always here me saying I recommend vitamins and minerals be absorbed in their natural state (fruits, vegetables, whole grains..etc), but there are times where supplements are necessary.
*List gathered from An A-Z Guide to Healing Foods by Elise Marie Collins
