Reason for more Quinoa in Recipes 9:Iron

Hello again everyone. First up, I need to correct an error that was made in the last post. I mistakingly stated that one cup of quinoa was equal to 100 grams. That is wrong; it should have been one cup is equal to 170 grams. The nutritional information in the last article was based on 100 grams of quinoa, or just a little more than half a cup. This post will reflect the 170g/1 cup figure. Thank you for your patience.

Today we are going to focus on the mineral iron. With just one cup of quinoa in your recipe you will receive 87% of your daily allowance with a 2000 calorie diet! Here is just a few of the benefits of iron that we found from the Office of Dietary Supplements government website.

"Iron is an integral part of many proteins and enzymes that maintain good health. In humans, iron is an essential component of proteins involved in oxygen transport [1,2]. It is also essential for the regulation of cell growth and differentiation [3,4]. A deficiency of iron limits oxygen delivery to cells, resulting in fatigue, poor work performance, and decreased immunity [1,5-6]. On the other hand, excess amounts of iron can result in toxicity and even death [7]. "

It is important to note that too much iron can be extremely hazardous to your health, so while eating quinoa, it would be a good idea to watch you intake from vitamins and other foods.

"he World Health Organization considers iron deficiency the number one nutritional disorder in the world [33]. As many as 80% of the world's population may be iron deficient, while 30% may have iron deficiency anemia [34].

Iron deficiency develops gradually and usually begins with a negative iron balance, when iron intake does not meet the daily need for dietary iron. This negative balance initially depletes the storage form of iron while the blood hemoglobin level, a marker of iron status, remains normal. Iron deficiency anemia is an advanced stage of iron depletion. It occurs when storage sites of iron are deficient and blood levels of iron cannot meet daily needs. Blood hemoglobin levels are below normal with iron deficiency anemia [1].

Iron deficiency anemia can be associated with low dietary intake of iron, inadequate absorption of iron, or excessive blood loss [1,16,35]. Women of childbearing age, pregnant women, preterm and low birth weight infants, older infants and toddlers, and teenage girls are at greatest risk of developing iron deficiency anemia because they have the greatest need for iron [33]. Women with heavy menstrual losses can lose a significant amount of iron and are at considerable risk for iron deficiency [1,3]. Adult men and post-menopausal women lose very little iron, and have a low risk of iron deficiency." For the rest of this article, please click the Office of Dietary Supplements link above.

Now that we have our information in order, lets get on with our next recipe. Today's recipe is brought to you from The Vancouver Sun:

Quinoa and Black Bean Salad

A little more hearty, this can be served as a light entrée or goes along well with Mexican food.
1 cup (250 mL) quinoa, prepared according to Basic Quinoa
1 cup (250 mL) cooked black beans, rinsed if canned
4 tablespoons (60 mL) fresh lime juice
1 teaspoon (5 mL) sea salt
1/3 cup (80 mL) extra-virgin olive oil
1 cup (250 mL) cooked corn kernels, thawed if frozen
1 jalapeño pepper, finely chopped
1 large ripe tomato, diced
1 avocado, pitted, peeled and diced
1/4 cup (60 mL) coarsely chopped fresh cilantro leaves
Transfer quinoa to a large bowl and cool. Add beans, corn, jalapeños, and cilantro.
Whisk together the lime juice and salt. Slowly beat in the oil. Pour over the quinoa mixture and toss well. The salad can be made up to one day in advance to this point.
When ready to serve, gently toss with the tomato, avocado and cilantro. Taste and adjust the seasoning and serve.
Serves 4 as a main course, or 8 as a side dish

A great resource for cooking quinoa is The Art of Cooking With Quinoa: A Complete Vegetable Protein. Have a wonderful day!!