Post by blackcrowheart on Oct 1, 2006 16:10:30 GMT -5
More information on Quinoa
Cardiovascular Health
Quinoa is a very good source of magnesium, the mineral that relaxes blood
vessels. Since low dietary levels of magnesium are associated with increased
rates of hypertension, ischemic heart disease and heart arrhythmias, this
ancient grain can offer yet another way to provide cardiovascular health for those
concerned about atherosclerosis.
Because quinoa is a very good source of manganese as well as a good source
of magnesium, iron, copper and phosphorous, this "grain" may be especially
valuable for persons with migraine headaches, diabetes and atherosclerosis.
Significant Cardiovascular Benefits for Postmenopausal Women
Eating a serving of whole grains, such as quinoa, at least 6 times each week
is an especially good idea for postmenopausal women with high cholesterol,
high blood pressure or other signs of cardiovascular disease (CAD).
A 3-year prospective study of 229 postmenopausal women with CAD, published in
the July 2005 issue of the American Heart Journal, shows that those eating
at least 6 servings of whole grains each week experienced both:
* Slowed progression of atherosclerosis, the build-up of plaque that
narrows the vessels through which blood flows, and
* Less progression in stenosis, the narrowing of the diameter of
arterial passageways.
The women's intake of fiber from fruits, vegetables and refined grains was
not associated with a lessening in CAD progression.
Antioxidant Protection
Quinoa is 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 is an antioxidant that helps to protect the mitochondria from
oxidative damage created during energy production as well as guard other cells,
such as red blood cells, from injury caused by free radicals.
Gallstone Prevention
Eating foods high in insoluble fiber, such as quinoa, can help women avoid
gallstones, shows a study published in the July 2004 issue of the American
Journal of Gastroenterology.
Studying the overall fiber intake and types of fiber consumed over a 16 year
period by 69,778 women in the Nurses Health Study, researchers found that
those consuming the most fiber overall (both soluble and insoluble) had a 13%
lower risk of developing gallstones compared to women consuming the fewest
fiber-rich foods.
Those eating the most foods rich in insoluble fiber gained even more
protection against gallstones: a 17% lower risk compared to women eating the least.
And the protection was dose-related; a 5-gram increase in insoluble fiber
intake dropped risk dropped 10%.
How do foods rich in insoluble fiber help prevent gallstones? Researchers
think insoluble fiber not only speeds intestinal transit time (how quickly food
moves through the intestines), but reduces the secretion of bile acids
(excessive amounts contribute to gallstone formation), increases insulin
sensitivity and lowers triglycerides (blood fats). Abundant in all whole grains,
insoluble fiber is also found in nuts and the edible skin of fruits and vegetables
including tomatoes, cucumbers, many squash, apples, berries, and pears. In
addition, beans provide insoluble as well as soluble fiber.
Anti-Cancer Activity Equal to or Even Higher than that of Vegetables and
Fruits
Research reported at the American Institute for Cancer Research (AICR)
International Conference on Food, Nutrition and Cancer, by Rui Hai Liu, M.D.,
Ph.D., and his colleagues at Cornell University shows that whole grains, such as
quinoa, contain many powerful phytonutrients whose activity has gone
unrecognized because research methods have overlooked them.
References
* Anderson JW. Whole grains and coronary heart disease: the whole
kernel of truth. Am J Clin Nutr. 2004 Dec;80(6):1459-60., PMID: 15585755
* Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition
Encyclopedia. Clovis, California: Pegus Press; 1986, PMID: 15210
* Erkkila AT, Herrington DM, Mozaffarian D, Lichtenstein AH. Cereal
fiber and whole-grain intake are associated with reduced progression of
coronary-artery atherosclerosis in postmenopausal women with coronary artery
disease. Am Heart J. 2005 Jul;150(1):94-101., PMID: 16084154
* Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia.
Macmillan, New York 1996
* Jensen MK, Koh-Banerjee P, Hu FB, Franz M, Sampson L, Gronbaek M,
Rimm EB. Intakes of whole grains, bran, and germ and the risk of coronary heart
disease in men. Am J Clin Nutr 2004 Dec;80(6):1492-9., PMID: 15585760
* Johnsen NF, Hausner H, Olsen A, Tetens I, Christensen J, Knudsen KE,
Overvad K, Tjonneland A. Intake of whole grains and vegetables determines the
plasma enterolactone concentration of Danish women. J Nutr. 2004
Oct;134(10):2691-7., PMID: 15465768
* Liu RH. New finding may be key to ending confusion over link between
fiber, colon cancer. American Institute for Cancer Research Press Release,
November 3, 2004.
* Touyz RM. Role of magnesium in the pathogenesis of hypertension. Mol
Aspects Med 2003 Feb 6;24(1-3):107-36
* Tsai CJ, Leitzmann MF, Willett WC, Giovannucci EL. Long-term intake
of dietary fiber and decreased risk of cholecystectomy in women. Am J
Gastroenterol. 2004 Jul;99(7):1364-70., PMID: 15233680
* Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY:
Prentice-Hall Press; 1988, PMID: 15220
Cardiovascular Health
Quinoa is a very good source of magnesium, the mineral that relaxes blood
vessels. Since low dietary levels of magnesium are associated with increased
rates of hypertension, ischemic heart disease and heart arrhythmias, this
ancient grain can offer yet another way to provide cardiovascular health for those
concerned about atherosclerosis.
Because quinoa is a very good source of manganese as well as a good source
of magnesium, iron, copper and phosphorous, this "grain" may be especially
valuable for persons with migraine headaches, diabetes and atherosclerosis.
Significant Cardiovascular Benefits for Postmenopausal Women
Eating a serving of whole grains, such as quinoa, at least 6 times each week
is an especially good idea for postmenopausal women with high cholesterol,
high blood pressure or other signs of cardiovascular disease (CAD).
A 3-year prospective study of 229 postmenopausal women with CAD, published in
the July 2005 issue of the American Heart Journal, shows that those eating
at least 6 servings of whole grains each week experienced both:
* Slowed progression of atherosclerosis, the build-up of plaque that
narrows the vessels through which blood flows, and
* Less progression in stenosis, the narrowing of the diameter of
arterial passageways.
The women's intake of fiber from fruits, vegetables and refined grains was
not associated with a lessening in CAD progression.
Antioxidant Protection
Quinoa is 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 is an antioxidant that helps to protect the mitochondria from
oxidative damage created during energy production as well as guard other cells,
such as red blood cells, from injury caused by free radicals.
Gallstone Prevention
Eating foods high in insoluble fiber, such as quinoa, can help women avoid
gallstones, shows a study published in the July 2004 issue of the American
Journal of Gastroenterology.
Studying the overall fiber intake and types of fiber consumed over a 16 year
period by 69,778 women in the Nurses Health Study, researchers found that
those consuming the most fiber overall (both soluble and insoluble) had a 13%
lower risk of developing gallstones compared to women consuming the fewest
fiber-rich foods.
Those eating the most foods rich in insoluble fiber gained even more
protection against gallstones: a 17% lower risk compared to women eating the least.
And the protection was dose-related; a 5-gram increase in insoluble fiber
intake dropped risk dropped 10%.
How do foods rich in insoluble fiber help prevent gallstones? Researchers
think insoluble fiber not only speeds intestinal transit time (how quickly food
moves through the intestines), but reduces the secretion of bile acids
(excessive amounts contribute to gallstone formation), increases insulin
sensitivity and lowers triglycerides (blood fats). Abundant in all whole grains,
insoluble fiber is also found in nuts and the edible skin of fruits and vegetables
including tomatoes, cucumbers, many squash, apples, berries, and pears. In
addition, beans provide insoluble as well as soluble fiber.
Anti-Cancer Activity Equal to or Even Higher than that of Vegetables and
Fruits
Research reported at the American Institute for Cancer Research (AICR)
International Conference on Food, Nutrition and Cancer, by Rui Hai Liu, M.D.,
Ph.D., and his colleagues at Cornell University shows that whole grains, such as
quinoa, contain many powerful phytonutrients whose activity has gone
unrecognized because research methods have overlooked them.
References
* Anderson JW. Whole grains and coronary heart disease: the whole
kernel of truth. Am J Clin Nutr. 2004 Dec;80(6):1459-60., PMID: 15585755
* Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition
Encyclopedia. Clovis, California: Pegus Press; 1986, PMID: 15210
* Erkkila AT, Herrington DM, Mozaffarian D, Lichtenstein AH. Cereal
fiber and whole-grain intake are associated with reduced progression of
coronary-artery atherosclerosis in postmenopausal women with coronary artery
disease. Am Heart J. 2005 Jul;150(1):94-101., PMID: 16084154
* Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia.
Macmillan, New York 1996
* Jensen MK, Koh-Banerjee P, Hu FB, Franz M, Sampson L, Gronbaek M,
Rimm EB. Intakes of whole grains, bran, and germ and the risk of coronary heart
disease in men. Am J Clin Nutr 2004 Dec;80(6):1492-9., PMID: 15585760
* Johnsen NF, Hausner H, Olsen A, Tetens I, Christensen J, Knudsen KE,
Overvad K, Tjonneland A. Intake of whole grains and vegetables determines the
plasma enterolactone concentration of Danish women. J Nutr. 2004
Oct;134(10):2691-7., PMID: 15465768
* Liu RH. New finding may be key to ending confusion over link between
fiber, colon cancer. American Institute for Cancer Research Press Release,
November 3, 2004.
* Touyz RM. Role of magnesium in the pathogenesis of hypertension. Mol
Aspects Med 2003 Feb 6;24(1-3):107-36
* Tsai CJ, Leitzmann MF, Willett WC, Giovannucci EL. Long-term intake
of dietary fiber and decreased risk of cholecystectomy in women. Am J
Gastroenterol. 2004 Jul;99(7):1364-70., PMID: 15233680
* Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY:
Prentice-Hall Press; 1988, PMID: 15220