10 age-old powers of super grains

Ancient high-protein foods with healing properties, so-called super grains — amaranth, buckwheat, teff and quinoa — are filling and rich in fibre, B vitamins and phytonutrients. Here are some facts advice on how to get more of them into your diet.

1. Complex carbohydrates: Carbohydrates in buckwheat, may help to control blood-sugar levels.
2. Lignans: These phytoestrogens may help to lower LDL ("bad") cholesterol and risk for breast, colon, ovarian and prostate cancer.
3. Lysine: Quinoa is a good source (0.7 grams per 125 milliitres/1/2 cup) of this essential amino acid, which may help to prevent and manage cold sores.
4. Magnesium: Amaranth and quinoa are good sources of heart-healthy magnesium, which may also help to prevent allergies, asthma, kidney stones and premenstrual syndrome.
5. Phytic acids: These phytochemicals may help to protect against cell damage in the intestines.
6. Plant sterols: These may help significantly reduce cholesterol.
7. Protease inhibitors: These cancer-fighting compounds may in­hibit the formation of cancer cells.
8. Rutin: May help minimize cancer risk by detoxifying cancer-causing substances and preventing cancer agents from taking hold in the body. Rutin is also under review for its ability to help lower blood pressure, strengthen blood vessels and reduce levels of harmful cholesterol.
9. Saponins: Quinoa is an especially good source of these substances, which may help to prevent cancer and heart disease.
10. Vitamin E: Working with other antioxidant phytochemicals in super grains, vitamin E may help to prevent cancer, cataracts, heart disease and macular degeneration. Quinoa is a particularly good super grain source of vitamin E.

To preserve nutrients, cook grains without excess water and until just tender; overcooking diminishes phytochemicals. Here are some ideas to get these into your diet

• Add teff flour to pancakes and biscuits, using two parts wheat flour to one part teff flour.
• Cook buckwheat, quinoa or amaranth and make a salad with feta cheese, green peppers, tomatoes and cucumber. Toss with a lemon dressing.
• Grind amaranth in a mini food processor and use the amaranth flour to replace up to one-fourth of the wheat flour in a muffin recipe.
• Make a pilaf with quinoa, onions, dried cherries and toasted pecans. Serve as a side dish instead of rice.
• Stir cooked buckwheat groats or quinoa into savoury tea-bread batters.

The amount of nutrients in super grains like quinoa, buckwheat, teff and amaranth is a powerful weapon in the fight against illness and disease. That's why it's important to find ways to get these grains in your regular meals.