Grain
Quinoa
6/10 Moderate evidence
Gluten-free pseudocereal that supplies complete protein along with quercetin and kaempferol flavonoids.
Active compounds
-
Quercetin
Mast cell stabilizer; inhibits NF-κB
-
Complete protein profile
Supplies all essential amino acids supporting tissue repair
Helps with
Practical tips
- Preparation
- Rinse before cooking to remove bitter saponins; toast briefly in oil for flavor
- Recommended amount
- 1/2 cup cooked daily
- Absorption
- Soaking overnight reduces antinutrients and improves mineral absorption
- Cautions
- Saponins on the outer layer can irritate the gut if not rinsed