Quinoa, or Chenopodium quinoa, originated in and was domesticated for human consumption 3,000-4,000 years ago in the Andean regions of Ecuador, Bolivia, Colombia, and Peru. It was one of the two mainstay foods for the Inca Empire. With over 250 different varieties, quinoa is remarkably tolerant of diverse growing conditions. Today, Peru and Bolivia are the world's main producers.
Quinoa is actually a seed that contains all the essential amino acids, including high amounts of lysine. It also contains rich amounts of phytonutrients, including the flavonoids quercetin and kaempferol, and provides fiber, manganese, copper, phosphorus, magnesium, zinc, calcium, potassium, folate, iron, selenium, and B vitamins. Additionally, quinoa provides healthy fats such as oleic acid (monounsaturated fat), alpha linolenic acid (ALA-omega-3), and vitamin E tocopherols. Its anti-inflammatory nutrients and cell wall Polysaccharides help reduce the risk of type 2 diabetes, cancer, and heart disease.
Quinoa is gluten-free, making it ideal for people with gluten intolerance or allergies. It is actually a member of the same food family as spinach, Swiss chard, and beets.
Although it is related to spinach, Swiss chard, and beets, it is often called a 'pseudo-cereal' because it is cooked like rice. Quinoa is low in purines and contains only a small amount of oxalate.
Select quinoa that is packaged in air-tight containers to ensure freshness. It comes in off-white, red, and black varieties. Store in the fridge in an air-tight container to maintain freshness for up to 6 months.
The walnut tree has been cultivated for thousands of years and has a life span of up to 250 years. The English walnut, also known as the Persian walnut, originated in India and the regions surrounding the Caspian Sea. The ancient Romans introduced it into many European countries in the 4th century AD. English merchant ships introduced “English walnuts” into America. The black and white varieties are native to North America. Walnuts played an important role in the diets and lifestyles of the native American Indians and early colonial settlers.
Walnuts are a rich source of potassium, magnesium, manganese, molybdenum, calcium, biotin, vitamin E (gamma-tocopherol form in particular), monounsaturated fats, and essential fatty acids (ALAs and omega-3), which significantly reduce type 2 diabetes symptoms and improve cardiovascular functions, including blood pressure. Along with anti-cancer properties, walnuts provide health benefits for the heart, brain, memory, and bones. 90% of the phenols, including phenolic acids, tannins, and flavonoids in walnuts, are found in the skin.
Presently, China is the largest commercial producer of walnuts. The United States is second, with 90%, in California.
Since walnuts are highly perishable, choose whole walnuts in their shell or fresh walnuts in a light-protected package. Cracked, pierced, or stained shells indicate mold development, which renders them unsafe. Avoid walnuts preserved with oil.
Chia seeds come from the flowering desert plant Salvia hispanica/lavandulifolia, a species of the mint family, Laminaceae, native to central and southern Mexico and Guatemala, and cultivated by the Aztecs.
Chia seeds are a complete source of protein, containing all essential amino acids.
Chia seeds are rich in omega-3 fatty acids (EFA), which support organ function, oxygen transport, respiration, blood coagulation, and normal glandular activity. They also nourish skin cells, mucus membranes, and nerves.
One ounce of chia seeds contains as much omega-3 as 8 oz. of salmon, as much calcium as a cup of milk, as much fiber as ⅓ cup of bran, as much iron as ⅓ cup of spinach leaves, as much vitamin C as 2 oranges, and as much potassium as a half a banana. Chia seeds are also a rich source of calcium and include boron, which acts as a catalyst for the body to absorb and utilize the available calcium.
Chia seeds also facilitate tissue growth and regeneration during pregnancy and lactation, and aid in muscle recovery for athletes and bodybuilders.
Chia seeds can absorb over 12 times their weight in water, helping to maintain hydration and preserve essential electrolytes in the body.
The gel-forming property of chia seeds slows the conversion of carbohydrates into sugar,
which sustains balanced blood sugar levels and extends endurance.
Chia is grown commercially in Mexico, Bolivia, Argentina, Ecuador, Nicaragua, Guatemala,
and Australia, which became the world’s largest producer in 2008. The essential oils in its leaves repel insects, making chia suitable for organic cultivation. Store them in the fridge.
Flax Seeds are a rich, gluten-free source of ALA omega-3 fatty acid and contain 175 mg of SDG lignans per 1/12 Tbsp serving. They are also a good source of dietary fibre.
Flax seeds, also known as linseeds, come from the flowering plant (Linum usitatissimum-“meaning the most useful”) in the family of Linaceae. They are grown and cultivated in temperate climate regions as a food and fiber crop. Flax seeds have been cultivated since the beginning of civilization and are among the world’s oldest crops.
Flax seeds produce the textile linen. Flax seed, or linseed oil, has been highly valued for centuries for its health-protective properties. Of its two types — brown and gold — brown is more beneficial in omega-3 EFAs.
Flax seeds are nutrient-dense, providing protein, B vitamins, and minerals. They are also rich in fiber, lignans, and alpha-linolenic acid (ALA), an omega-3 essential fatty acid. Studies show that ALA in flax seeds helps prevent cholesterol buildup in blood vessels, reduces arterial inflammation, slows tumor growth, and lowers the risk of heart attack and stroke. A recent review of observational data found that ALA offers heart health benefits comparable to EPA and DHA, the better-known omega-3s.
The lignans in flax seeds are plant compounds with antioxidant and estrogen properties that help improve health. Flax seeds contain 800 times more lignans than other plant foods, which also help to reduce the risk of breast, prostate, colon, skin, and other cancers.
Additional plant compounds in flax seeds are p-coumaric acid (a polyphenol), ferulic acid (an antioxidant), and cyanogenic glycosides (which can impair thyroid function in some people).
One tablespoon of whole flax seeds contains 3 grams of fiber: 20-40% soluble and 60-80% insoluble. As gut bacteria ferment these fibers, they bulk up and draw more water into the stools, improving bowel movements. Flax seeds also improve digestion and help lower/balance cholesterol by binding to bile salts, which are then excreted by the liver.
A Canadian study found that consuming 30 g of flax seeds daily for six months can lower blood pressure. In turn, this may reduce the risk of a fatal stroke by 10% and heart disease by 7%.