Andean cañihua, even richer in protein than quinoa

The cultivation of the cañihuaa Andean pseudocereal related to quinoais very rustic, is carried out at very high levels and resists high solar radiation, droughts, frosts and floods, which is why it is valued as resilient to climate change and guarantor of food security in the region.

The harsh conditions in which it is grown seed have made the plant protect itself with multiple antioxidant flavonoids and phenols, which give it numerous functional properties. These extraordinary nutritional values ​​have motivated the interest of international organizations such as the FAO and NASA.

A nutritious pseudocereal with many properties

There are more than three hundred varieties, although the best known are yellow, gray and brown. The brown cañihua It is the most nutritious and the most commercialized. Its color is reminiscent of raw coffee.

can be found grain and toasted flourthe way it is traditional to add it to breakfast milk, due to its sweet flavor and crunchy texture.

Between the nutrients that cañihua provides we find:

65% of carbs.19% of high biological value proteins (4% more than quinoa). 7% grasas (equal parts omega-6 monounsaturated and polyunsaturated, with a small proportion of omega-3).

Thanks to its high fiber content, it has a low glycemic index, making it suitable for people with diabetes.

Due to its nutritional richness, it is appropriate to take at any stage of life and a good complement in vegan dietsfor athletes and for pregnant or lactating women.

1. Does cañihua have gluten?

It is not properly a cereal and does not contain gluten. For this reason, it is suitable for people with celiac disease or those with intolerances. It is also very appropriate to introduce it into the infant complementary dietas well as old peopleor with delicate digestions.

It is a perfect source of complex carbohydrates for making cakes or cookies.

2. Are your proteins of good quality?

With a percentage of 18% proteincañihua exceeds and doubles that of most cereals, but it is also rich in amino acids that are scarce in other grains, such as lysine and threonine, as well as methionine and cystine, which legumes lack.

Its balanced composition of essential amino acids, similar to casein, allows the diet to be enriched with proteins of high biological value.

3. Cañihua is a good source of calcium

Is a great source of calcium, with between 110 and 170 mg per 100 grams, depending on the variety.

As if that were not enough, the calcium in the cañihua is in balance, with adequate amounts of phosphorus and magnesium. This makes it ideal for promoting bone formation in childhood and adolescence, delaying osteoporosis and avoiding muscle pain and cramps in menopause.

4. Contribution of other minerals

Yes, it provides up to 15 mg of easily absorbed iron for every 100 grams of seeds.

This makes her a antianemic, useful in states of deficiency or convalescence. and ideal in the pregnancy diet and as support in menstruation.

Its richness in phosphorus also helps the mental agility and its contribution in zinc, copper and manganese regulates the immune system

5. Does it have antioxidant properties?

His wealth in Vitamin E, flavonoids, enzymes and phenols protects against cell damage and delays aging.

It has antitumor, antibacterial, antifungal, antiparasitic and preventive properties of degenerative diseases such as cancer or alzheimer.

6. What effects does it have on mood?

It is a good ally to improve the mood. This is due to its high content of tryptophan and phenylalamine, psychoactive amino acids that are precursors of neurotransmitters. serotonin and melatoninwhich promote serenity and prevent depression and insomnia.

Its 0.6 mg of vitamins B1 and B2 too help stabilize the nervous system and facilitate the release of energy.

7. Why is it good for the heart?

It can exert a preventive effect. Beta-glucans and fiber help lower cholesterol and triglyceride levels in the blood.

Its unsaturated fatty acids, vitamin E and antioxidant agents fluidize the blood and prevent hypertension and the formation of atheromatous plaques.

8. Does it really help our intestine?

owns more than one 10% soluble and insoluble fiber and favors traffic. Its concentration of quercetin helps to restore the intestinal microbiota and regenerates the wall of the digestive system.

you can take it as a mild laxative: Boil two tablespoons of cañihua in half a liter of water and ginger and drink it during the day.

9. Preparation of the cañihua

No need to soak or rinse under water: the grain is boiled 20 minutes along with vegetables or legumes.

It is also usually roasted over a low heat and grind the grains to obtain a flour that enriches shakes, mueslis and purées. Its flavor is smooth and sweet, and its texture is crunchy.

10. What is the most nutritious presentation?

According to official nutritional composition data, the brown canihua It has significantly higher proportions of minerals (15 mg of iron in 100 g, and 171 mg of calcium) and vitamins (B2 and B3 especially), compared to the gray and yellow varieties.