Hypertension, Anemia and Sinusitis - All about them.

Hypertension

Hypertension (known as Rakta Gata Vata in Ayurveda) is elevated pressure of the blood in the arteries. The increase in blood pressure depends upon a person’s age, sex, physical and mental activities, family history, and diet. Normal blood pressure of a healthy adult individual is 120 mmHg systolic and 80 mmHg diastolic.

Causes

Unhealthy diet and sedentary lifestyles are the chief causes of hypertension today. Most of the food items that we consume – fast foods or items packed with preservatives and chemicals – create digestive problems in the body. Impaired digestion leads to accumulation of ama (toxins), which further lead to the high blood pressure. The food we eat is digested by our digestive fire (jatharagni) to produce nutrient plasma. This plasma nourishes all other dhatus (body tissues) and aids in the production of healthy blood, which circulates all over the body through various channels (srotas).

However, if digestion is impaired, the nutrient plasma ends up producing digestive impurities or ama. This ama mixes with plasma and makes it sama (combined with ama) or heavy. As a result, the blood thus produced also becomes heavy or sticky. This heavy blood (laden with impurities) circulates through various channels and toxins start accumulating in weaker channels of the body. When accumulated in the heart’s channels, these toxins cause narrowing of the channels. The blood has to therefore end up exerting more pressure to circulate through these channels, leading to the condition of high blood pressure.

Additionally, stress, anxiety and negative mental feelings also cause increase in blood pressure. Other causes could be history of BP in the family, obesity, lack of exercise, consumption of high-fat and low-fiber diet, excessive intake of tea, coffee, and refined foods, etc.

Symptoms

·         Pain at the back of the neck (occipital headache)

·         Palpitations

·         Dizziness or vertigo

·         Fatigue

Ayurvedic View

The Ayurvedic line of treatment for hypertension is aimed at identifying the root cause of the condition and then administering herbs that can eradicate the problem from its roots. For this to happen, it is imperative that digestion is improved and the digestive fire is strengthened. Secondly, the toxins that have already accumulated in the heart channels have to be eliminated. And lastly, mind relaxation techniques – including meditation, yoga and pranayama – are recommended to ensure that the mind remains calm and stable.

Diet & Lifestyle Advice

·         Avoid meat, eggs, table salt, pickles, tea and coffee.

·         Avoid smoking as it increases heart rate.

·         Increase use of garlic, lemon, parsley, Indian gooseberry (amla), watermelon, grapefruit, skim milk and cottage cheese. Regular exercise is one of the best ways to lower blood pressure; brisk walking, jogging, swimming and athletics are good options. Laughter is the best medicine, as it relieves stress and anxiety, which are the main causes of high blood pressure in today’s lifestyle.

Home Remedies

·         Make a juice of 3-4 garlic cloves, 10-12 basil leaves, and one fourth cup of of wheat grass. Have once a day.

·         Mix 1 teaspoon of onion juice with an equal amount of honey. Take once a day for 1 week. Upon noticing improvement, continue for several more days.

·         Mix 1 gm of garlic paste with a glass of buttermilk. Drink this buttermilk twice a day.

·         Grind 10 gm of roasted watermelon seeds. Add the powder to 2 cups of water and boil for about 15 minutes. Strain the liquid and consume daily in the morning and evening.

 Anemia

The word 'anaemia' actually comes from the word 'mia' which means blood. Anaemia means absence of blood and refers to the reduction of haemoglobin level in body. Normal level of haemoglobin in adult females is between 12 to 16 g/dl while in adult males it is between 14 to 18 g/dl. When haemoglobin level falls below the minimum parameter, anaemia ensues. In Ayurveda anaemia is compared with Pandurog.

Causes

Diminished production, increased destruction or severe loss of red blood cells leads to anaemia. Defficiency of iron, thyroxine, vitamins B12, C & folate results in diminution of RBC production while various infections, toxins, antibodies and congenital structural abnormalities lead to their increased destruction. Apart from this, diseases like hypothyroidism, rheumatoid arthritis, intestinal worms, various types of cancers, liver & kidney diseases and excessive bleeding (due to any reason) can cause anaemia.

Symptoms

·         Headache

·         Loss of appetite

·         Fatigue

·         Weakness

·         Breathlessness

·         Haemoglobin level below normal

·         Giddiness

·         Swelling around eyes

·         Whitish tint on skin, nails & eyes

·         Palpitations

·         Sleeplessness

Ayurvedic View

In Sanskrit 'panduta' means whitish colouration. Since anaemia is characterized by whitish tint on skin, eyes & nails, it is called Pandurog in Ayurveda. It is caused by improper diet, weak gastric fire, malnutrition, worms, loss of blood and eating soil. All such factors cause production of ama (toxins) in stomach which then blocks the channels of rasa dhatu. This results in paleness and other symptoms of pandurog. Depending upon which particular Dosha is vitiated, pandurog has been classified into Vataj, Pittaj, Kaphaj and Sannipatik types in Ayurveda. Vataj pandurog (caused mainly by vitiated Vayu) is marked by pale, blackish, dry skin, bodyache and constipation. Pittaj pandurog (caused mainly by vitiated Pitta) causes pale, yellowish skin, fever, giddiness, thirst, excess sweating and sour belching. Kaphaj pandurog (caused mainly by vitiated Kapha) displays itself through pale, whitish skin, heavines & swelling in body, vomitting, and breathlessness. Sannipatik pandurog is caused by vitiation of all three Doshas and therefore have mixed characteristics.

Diet & Lifestyle Advice

·         Attention should be paid to gastric fire in anaemia to avoid indigestion. Heavy, spicy, fried food is prohibited. Non-veg items, eggs are also not allowed.

·         Light meals, rice, lentils, soups, vegetables and fruits like pomegranate and melons are perticularly recommended.

·         Food articles cooked in iron pots are good in iron deficiency anaemia.

·         Problems like bleeding piles and excessive menstruation should be attended immediately as they often lead to anaemia.

Home Remedies

·         Take half cup of apple juice and half cup of beet root juice. Mix apple juice with beetroot juice. Add honey to this and stir well to mix. Have this juice twice a day.

·         Take one teaspoon of black sesame seeds, milk (1 cup), Honey or jaggery (-1-2 tsp) and warm water to soak sesame seeds. Soak sesame seeds in warm water for 2 hours. Grind it to get a paste. Strain and mix it with a cup of milk. Add honey or jaggery and mix well. Have this sesame flavored milk daily.

·         Take 1 teaspoon of turmeric juice mixed with honey daily.

 Sinusitis

Known as Pinas in Ayurveda, sinusitis is a condition in which the sinuses are blocked with mucus and become inflamed. Sinusitis may attack people of any age and sex. Kids suffering from cold and other viral infections are prone to Sinusitis, and so are Asthma patients.

Causes

Increased intake of dry, oily, spicy, or too hot or too cold foods, and foods that are heavy, indigestible and incompatible foods cause impairment of all three doshas. Impaired Kapha(Water) accumulates in the sinuses, thus blocking the flow of Vata (Air). Impaired Pitta (Fire) causes swelling and irritation of the tissues of the sinuses. Other factors responsible for this condition are suppressing natural urges of tears and vomiting, exposure to cold or dusty and dry weather, staying awake till late in the night, and sleeping in the daytime.

Symptoms

·         Sneezing

·         Heaviness in the head

·         Feeling of heaviness

·         Blocked or runny nose

Ayurvedic View

Ayurvedic treatment of sinusitis involves liquefying and expelling aggravated body energies with the use of certain Ayurvedic herbs and diet as well as nasal therapies and applications. The Panchakarma treatment of Nasya is quite effective in dealing with sinusitis.

Diet & Lifestyle Advice

·         Have freshly-prepared and easily-digestible warm food, lots of vegetables, and fresh fruits.

·         Take warm water plain, or prepare it with cinnamon and black pepper.

·         Eat plenty of garlic and ginger.

·         Avoid cold, heavy, oily foods, cold drinks, chocolates, ice cream, cold water, etc.

·         Get plenty of rest.

·         Sleep while lying on one side and with a pillow beneath the head. This prevents the accumulation of mucus in the air passages and helps to avoid difficulties in breathing.

Home Remedies

·         Boil 1 to 2 liters of water and add a few drops of clove oil (or a large spoonful of cloves), 10-12 crushed mint leaves, and a few drops of eucalyptus oil (or 1/3 cup of eucalyptus leaves). Inhale the steam for 10-15 minutes. Continue this twice a day until congestion clears and then once a week to clear the phlegm that gets deposited in the sinuses.

·         Have 1 teaspoon of fresh ginger juice with 1 teaspoon of honey in it twice a day.

·         Crush 4-5 peeled garlic buds and inhale the fragrance. This will reduce nasal congestion.

·         Mix 1 tsp of crushed garlic and 1 tsp of turmeric with 2 tbsp of honey. Take 1 tsp daily.

How to Heal Tooth Decay and Reverse Cavities Using This Easy Remedy

Cavities are a type of tooth decay that occur when certain bacteria produces an acid that destroys the tooth’s enamel. It’s so powerful that it also destroys the underlying layer (the dentin). Not many people know that it's actually possible to reverse it.

There are several ways to naturally reverse cavities.

According to a study published in the British Medical Journal, cavities and tooth decay can potentially be reversed with a change in diet. In this study 62 children with cavities were divided into three diet groups. Group 1 ate a standard diet plus oatmeal, rich in phytic acid. Group 2 ate a normal diet and supplemented with Vitamin D, while Group 3 ate a grain-free diet and also took Vitamin D.

Researchers found that Group 1, who had a diet high in grains and phytic acid, had an increase in cavities. Group 2 showed improvements in cavities, while Group 3, who followed a grain-free diet with nutrient-rich foods and a Vitamin D supplement, saw the greatest improvements. Nearly all of the cavities in Group 3’s participants were healed kid teeth.

Many doctors and dentists have backed the findings of this study, suggesting that diet can in fact help those suffering with cavities to reverse their tooth decay.

There are four main things that contribute to tooth decay:

•          Lack of minerals in the diet (deficiencies of magnesium, calcium and phosphorus)
•          Lack of fat-soluble vitamins (A, D, E and K)
•         Too much consumption of phytic acid-rich foods
•         Too much consumption of processed sugar

Natural Ways to Reverse Cavities

1. Remove Sugar

For healthy, cavity-free teeth, sugar cannot be a part of your diet. Not only does it feed oral bacteria that prevents a healthy flow of dental fluids, it’s also highly acidic, allowing it to decalcify and demineralize the structural content of teeth!

2. Consume Nutrient-Rich Foods

Beating tooth decay requires an increase in fat-soluble vitamins and minerals. A diet full of vegetables – especially leafy green vegetables, and foods high in healthy fats such as coconut oil and avocado, along with nuts and seeds can help create the ideal diet for battling tooth decay.

3. Eliminate Phytic Acid

Phytic acid is a mineral blocker and enzyme inhibitor that’s found in grains, nuts, seeds and beans that are not organic or GMO-free. It can cause serious health problems, such as mineral deficiencies and osteoporosis. Phytic acid prevents you from absorbing the minerals in your food, while leaching minerals out of your body, bones and teeth. Avoid foods high in phytic acid by choosing organic and GMO-free.

4. Try Oil Pulling

Oil pulling has been used for centuries as an oral detoxification procedure. Simply swish a tablespoon of coconut oil in your mouth for 20 minutes, then spit the oil into the trash. If 20 minutes is too long, start with 3-5 minutes. Oil pulling has been praised for its ability to treat numerous health issues, from gingivitis to headaches.shutterstock_216984226

5. Use Mineralizing Toothpaste

Fluoride-free toothpaste are expensive, but there are some brands that are more affordable. You can also make your own remineralizing toothpaste at home using:

•          3 tablespoons of food grade diatomaceous earth clay
•          1/4 teaspoon of baking soda
•          1/4 teaspoon mint-flavoured chlorophyll
•          1/4 teaspoon peppermint extract
•          1/2 teaspoon of coconut oil
•          1 tablespoon filtered water

Phytic Acid 101: Everything You Need to Know

Phytic acid is a unique natural substance found in plant seeds.

It has received considerable attention due to its effects on mineral absorption.

Phytic acid impairs the absorption of iron, zinc and calcium, and may promote mineral deficiencies.

Therefore, it is often referred to as an anti-nutrient.

However, the story is a bit more complicated than that, because phytic acid also has a number of health benefits.

This article takes a detailed look at phytic acid and its overall effects on health.

What is Phytic Acid?

Phytic acid, or phytate, is found in plant seeds. It serves as the main storage form of phosphorus in the seeds.

When seeds sprout, phytate is degraded and the phosphorus released for use by the young plant.

Phytic acid is also known as inositol hexaphosphate, or IP6.

It is often used commercially as a preservative due to its antioxidant properties.

BOTTOM LINE: Phytic acid is found in plant seeds, where it serves as the main storage form of phosphorus.

Phytic Acid in Foods

Phytic acid is only found in plant-derived foods.

All edible seeds, grains, legumes, and nuts contain it in varying quantities, and small amounts are also found in roots and tubers.

The following table shows the amount contained in a few high-phytate foods, as a percentage of dry weight:

As you can see, the phytic acid content is highly variable. For example, the amount contained in almonds can vary up to 20-fold.

BOTTOM LINE: Phytic acid is found in all plant seeds, nuts, legumes and grains. The amount contained in these foods is highly variable.

Phytic Acid Impairs Mineral Absorption

Phytic acid impairs absorption of iron and zinc, and to a lesser extent calcium.

This applies to a single meal, not overall nutrient absorption throughout the day.

In other words, phytic acid reduces mineral absorption during the meal, but doesn't have any effect on subsequent meals.

For example, snacking on nuts between meals could reduce the amount of iron, zinc and calcium you absorb from the nuts, but not from the meal you eat a few hours later.

However, when you eat high-phytate foods with most of your meals, mineral deficiencies may develop over time.

In well balanced diets, this is rarely a concern, but may be a significant problem during periods of malnutrition, and in developing countries where the main food source is grains or legumes.

BOTTOM LINE: Phytic acid impairs the absorption of iron, zinc and calcium. It may contribute to mineral deficiencies over time, but this is rarely a problem with well-balanced diets.

How to Reduce Phytic Acid in Foods?

Avoiding all foods that contain phytic acid is a bad idea, because many of them (like almonds) are nutritious, healthy and tasty.

Also, in many developing countries, food is scarce and people need to rely on grains and legumes as their main dietary staples.

Fortunately, several preparation methods can significantly reduce the phytic acid content of foods.

Here are the most commonly used methods:

·       Soaking: Cereals and legumes are often soaked in water overnight to reduce their phytate content.

·       Sprouting: The sprouting of seeds, grains and legumes, also known as germination, causes phytate degradation.

·       Fermentation: Organic acids, formed during fermentation, promote phytate breakdown. Lactic acid fermentation is the preferred method, a good example of which is the making of sourdough.

Combination of these methods can reduce phytate content substantially.

For example, soaking, sprouting and lactic acid fermentation can reduce the phytic acid content of quinoa seeds by 98%.

In addition, sprouting and lactic acid fermentation of white sorghum and maize may almost completely degrade the phytic acid.

BOTTOM LINE: Several methods can be used to reduce the phytic acid content of foods. This includes soaking, sprouting, and fermentation.

Health Benefits of Phytic Acid

Phytic acid is a good example of a nutrient that is both a "friend and foe", depending on the circumstances.

In addition to its antioxidant properties, phytic acid may be protective against kidney stones and cancer.

It has even been suggested that phytic acid might be part of the reason whole grains may cut the risk of colon cancer.

BOTTOM LINE: Phytic acid may have several positive health effects, acting against both kidney stones and cancer.

Is Phytic Acid a Significant Concern in Modern Diets?

The short answer is, probably not.

However, those at risk of mineral deficiency should diversify their diets and not include high-phytate foods in all meals.

This is particularly important among those who suffer from iron deficiency.

Vegetarians, especially vegans, are also at risk.

The thing is, there are two kinds of iron in foods; heme iron and non-heme iron.

Heme-iron is found in foods of animal origin, such as meat, whereas non-heme iron comes from plants.

Non-heme iron from plant-derived foods is poorly absorbed, while the absorption of heme-iron is efficient. Non-heme iron is also highly affected by phytic acid, whereas heme-iron is not.

In addition, zinc is well absorbed from meat, even in the presence of phytic acid.

Therefore, mineral deficiencies caused by phytic acid are rarely a concern among meat-eaters.

However, phytic acid can be a significant problem when diets are largely composed of high-phytate foods while at the same time low in meat or other animal-derived foods.

This is of particular concern in many developing nations where whole grain cereals and legumes are a large part of the diet.

BOTTOM LINE: Phytic acid is usually not a concern in industrialized nations, where food diversity and availability is adequate. However, vegetarians/vegans and those who eat a lot of high-phytate foods may be at risk.

Take Home Message

High-phytate foods, such as grains, nuts, and legumes, can raise the risk of iron and zinc deficiency.

As a countermeasure, strategies such as soaking, sprouting and fermentation are often employed.

For those who eat meat regularly, deficiencies caused by phytic acid are not a concern.

In fact, consumption of certain high-phytate foods as part of a balanced, real food based diet has numerous benefits.

In many cases, these benefits outweigh any negative effects on mineral absorption.

Top 11 Health Benefits of Quinoa

Quinoa is one of the world's most popular health foods.

Quinoa is gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids.

It is also high in fiber, magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.

Here are 11 health benefits of quinoa:

1. Very 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 back in the day. 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 "super food 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: white, red and black.

This is the nutrient content in 1 cup (185 grams). This applies to cooked quinoa:

·       Protein: 8 grams.

·       Fiber: 5 grams.

·       Manganese: 58% of the RDA.

·       Magnesium: 30% of the RDA.

·       Phosphorus: 28% of the RDA.

·       Folate: 19% of the RDA.

·       Copper: 18% of the RDA.

·       Iron: 15% of the RDA.

·       Zinc: 13% of the RDA.

·       Potassium: 9% of the RDA.

·       Over 10% 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 4 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 technically not 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. Contains the Plant Compounds 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, some of which 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 in animal studies.

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

BOTTOM LINE: It contains large amounts of flavonoids, including quercetin and kaempferol. These are potent plant antioxidants with numerous health benefits.

3. 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 4 varieties of quinoa found a range of between 10 and 16 grams of fiber, per every 100 grams.

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.

4. 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.

Many researchers have been looking at quinoa as a suitable ingredient in gluten-free diets, 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. Very High in Protein, With All the Essential Amino Acids

Protein is made out of amino acids. Some of them are termed "essential" because we cannot 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, because it contains all the essential amino acids. For this reason, it is an excellent source of protein. It has both more and better protein than most grains.

With 8 grams of quality protein per cup, quinoa is an excellent plant-based protein source for vegetarians and vegans.

BOTTOM LINE: It is high in protein compared to most plant foods. It also contains all the essential amino acids that we need.

6. Has a Low Glycaemic Index, Which is good for Blood Sugar Control

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

It is known that eating foods that are high on the glycaemic 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 type 2 diabetes and heart disease.

Quinoa has a glycaemic index of 53, which is considered low.

However, it's important to keep in mind that it is still pretty high in carbs, so it is not a good choice for a low-carb diet.

BOTTOM LINE: The glycaemic index of quinoa is around 53, which is considered low. However, it is still relatively high in carbohydrates.

7. High in Important Minerals like Iron and 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 4 minerals. It is particularly high in magnesium, with one cup having about 30% of the RDA.

The problem is that it also 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 degrades most of the phytic acid.

8. Has Beneficial Effects on 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 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. Very High in 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: 5 cereals, 3 pseudo cereals and 2 legumes.

Quinoa had the highest antioxidant content of all 10.

Allowing the 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. May Help You Lose Weight

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 you eat fewer calories overall.

The fact that quinoa has a low glycaemic 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 glycaemic index. These properties have all been linked to weight loss and improved health.

11. Easy to Incorporate Into the Diet

The last one 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 flavour.

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 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.