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Quinoa is one of the world’s most popular health
Quinoa is gluten-free, high in protein and one of the few
plant foods that contain sufficient amounts of all nine
essential amino acids.
It is also high in fiber, magnesium, B vitamins, iron,
potassium, calcium, phosphorus, vitamin E and various beneficial
Here are 11 health benefits of quinoa.
1. Very Nutritious
Quinoa is a grain crop that is grown for its edible seeds. It’s
It technically isn’t a cereal grain, but a pseudo-cereal.
In other words, it is basically a seed, which is prepared and eaten
similarly to a grain.
Quinoa was an important crop for the Inca Empire. They referred
to it as the “mother of all grains” and believed it
to be sacred.
It has been eaten for thousands of years in South America and only
recently became a trend food, even reaching superfood status.
This is the nutrient content in 1 cup (185 grams) of cooked
- Protein: 8 grams.
- Fiber: 5 grams.
- Manganese: 58% of the recommended daily allowance (RDA).
- Magnesium: 30% of the RDA.
- Phosphorus: 28% of the RDA.
- Folate: 19% of the RDA.
- Copper: 18% of the RDA.
- Iron: 15% of the RDA.
- Zinc: 13% of the RDA.
- Potassium 9% of the RDA.
- Over 10% of the RDA for vitamins B1, B2 and B6.
- Small amounts of calcium, B3 (niacin) and vitamin E.
2. Contains the Plant Compounds Quercetin and Kaempferol
The health effects of real foods go beyond the vitamins and minerals
with which you may be familiar. There are thousands of trace nutrients,
some of which are extremely healthy.
3. Very High in Fiber, Much Higher Than Most Grains
Quinoa is much higher in fiber than most grains. One study found
17–27 grams of fiber per cup (185 grams). Most of the fiber
is insoluble, but one cup of quinoa still contains 2.5 grams of
4. Gluten-Free and Perfect for People With Gluten Intolerance.
Quinoa is naturally gluten-free. Using it instead of typical gluten-free
ingredients can increase the antioxidant and nutrient value of your
diet when you're avoiding gluten.
5. Very High in Protein, With All the Essential Amino Acids
Protein is made of amino acids, nine of which are called essential,
as your body cannot produce them and needs to obtain them through
If a food contains all nine essential amino acids, it’s referred
to as a complete protein.
The problem is that many plant foods are deficient in certain essential
amino acids, such as lysine.
However, quinoa is an exception to this, because it contains sufficient
amounts of all the essential amino acids.. For this reason, it’s
an excellent source of protein. It has both more and better protein
than most grains
6. Has a Low Glycemic Index, Which is Good for Blood Sugar
The glycemic index is a measure of how quickly foods raise your
blood sugar levels.
Eating foods that are high on the glycemic index can stimulate
hunger and contribute to obesity.
Such foods have also been linked to many of the common, chronic,
Western diseases like type 2 diabetes and heart disease
7. High in Important Minerals Like Iron and Magnesium
Many people don’t get enough of certain important nutrients.
This is particularly true of some minerals, especially magnesium,
potassium, zinc and (for women) iron.
Quinoa is very high in all 4 minerals, particularly magnesium,
with one cup (185 grams) providing about 30% of the RDA.
8. Very High in Antioxidants
Quinoa is very high in antioxidants, which are substances that neutralize
free radicals and are believed to help fight aging and many diseases.
One study, researching antioxidant levels in five cereals, three
pseudo-cereals and two legumes found that quinoa had the highest
antioxidant content of all ten foods
While not directly a health benefit, the fact that quinoa is very
easy to incorporate into your diet is nonetheless important.
It’s also tasty and goes well with many foods.
Information sourced from www.healthline.com