One of the lessons that the new coronavirus pandemic has left us is taking care of our health through good nutrition. With this we will be able to keep our immune system and avoid diseases such as diabetes or cardiovascular problems caused by eating foods high in fat and sugar.
Because, Sara Abu Sabbah, a graduate in Nutrition and Dietetics and a master’s degree in Basic Medical Sciences with a major in Biochemistry, in an interview for the group Trade, provides us with three superfoods that will provide the necessary balance to our daily diet. “It is necessary to identify those foods that in small quantities give us a high nutritional value such as quinoa, sacha inchi and cañihua”, He expresses.
Quinoa and cañihua
They are Andean grains or cereals that are similar in their composition. It has high quality protein of plant origin, a good source of carbohydrates. Both have a variety of vitamins and minerals that make these cereals a complete food.
“Cañihua and quinoa are important for population groups that do not agree to include meat of animal origin in their diet every day. It can also be consumed with cheese or egg to make it very nutritious. It is also aimed at people with plant-based diets or vegans who find in these two cereals a complete food that will help meet their needs.”, Explained the specialist.
He expressed that these two foods provide great energy because they have calories, so it greatly benefits people who do physical work.
The specialist explains that sacha inchi is a wild peanut that provides the natural oils we need to our diet. It is good quality unsaturated oil. It can be consumed as roasted corn, oil or in flour. It has omega 3 and omega 6 type oil. Those that are omega 3 are characteristic of foods such as nuts (you have to be careful with the proportion that is eaten) and omega 6 that gives the balance and reduces the possibility of having an inflammatory effect.
“The omegas 3 in sacha inchi are not the same omega 3s found in fish and seaweed, but it is known to help control cholesterol levels, but the omega 3 in fish is a fundamental constituent for the entire nervous system … It also has cosmetic benefits for the skin and skin care.a ”, he says.
When and how much to eat superfoods?
The nutrition and dietician specialist reminds us that food must be from all food groups and in the right proportions.
“Both cañihua and quinoa are highly nutritious foods, but also energetic. Depending on your physical activity you will have to dose your portion. A prudent amount for most who do not physical activity and who consume it as a garnish would be a grained cup, accompanied by a salad or some stew. But if you choose to use quinoa or cañihua as the main element, it would be half of your plate with one of these cereals and the other half with vegetables.”He adds.
Regarding the sacha inchi, he pointed out that the prudent thing to do would be to eat, like other dried fruit, between 30 and 50 grams. You should eat a maximum of two or three times a week as long as we include fish in the diet. Sacha inchi oil can be used as an alternative to olive oil to dress salad, recommends Sara Abu Sabbah.