The “Super-food” quinoa contains astonishing amount of nutrients compared to other whole grains. It is a gluten-free diet packed with Proteins, Minerals, Fiber and many types of other nutrition.
The nutrition fact sheet below gives a clear indication of ‘supremeness’ of this seed.
Nutrient Fact Sheet of Quinoa
Amount: 1 cup(185 g)
Type: Cooked
| Nutrients | Amount |
|---|---|
| Calories | 223 |
| Protein | |
| Maganese | 59% |
| Copper | 40% |
| Phosphorus | 40% |
| Magnesium | 30% |
| Vitamin B-6 | 10% |
| Calcium | 3% |
| Iron | 15% |
| Folate | 19% |
| Zinc | 18% |
| Sodium 13mg | 0% |
| Potassium 318.2 mg | 9% |
| Fiber 5g | 21% |
| Carbohydrate 39g | 13% |
| Fat 3.6g | 5% |
All these nutrients play a vital role in keeping its consumers health in great shape. Mentioned below are the health benefits one can get from quinoa.
Health Benefits of Quinoa
1. Anti-inflammatory and Anti-cancer Qualities
Researches show that daily intake of quinoa lowers inflammation. It contains anti-inflammatory nutrients like phenolic acids, vitamin E, etc which prevents inflammation in the fat tissues and in the linings of intestines and promotes friendly bacteria in the gut.
This property of quinoa prevents different kinds of autoimmune disorders, asthma, inflammatory bowel disease, etc. It also helps in reducing the risk of different types of cancers.
2. High in Fiber
Food rich in fiber are good for heart as well as stomach. Quinoa is easy to digest and fulfills the daily dose of fiber. It helps in digestion and alleviates constipation.
Fiber in quinoa reduces high blood pressure as well as cholesterol and helps in preventing hemorrhoids, heart diseases, etc.
3. Gluten Free
Quinoa is gluten free and contains vitamins, minerals and fibers which may not be present in other gluten free diet. Many people who are gluten intolerant and have diseases like coeliac disease can consume quinoa. Even people who are not intolerant prefer gluten free diets nowadays because of health risks discovered in gluten rich products.
4. High in Protein
Quinoa contains all nine essential amino acids found in proteins and is very balanced, similar to the amount found in milk. These amino acids in our body are necessary for muscle repair and development. It contains 25 percent more protein than other grains.
5. Diabetes Risk Reduction
Quinoa has qualities that are proven to reduce the risk of type 2 diabetes. This is with the help of the fiber and protein – Magnesium present in them. Fiber is a macronutrient which balances blood sugar regulation.
Chronic inflammation is also reduced by intake of quinoa, reducing the risk of diabetes..
6. Lowers Cholesterol
Along with diabetes, quinoa also helps in controlling body cholesterol levels as it has high fiber presence. Quinoa improves digestion by improving bile acids secretion from liver. This results in liver to consume more of cholesterol from blood to construct bile acids, lowering the cholesterol level in blood.
7. Contains Essential Vitamins
Quinoa is a good source of many kinds of vitamins. This is because quinoa is a seed and not a grain. It contains Vitamin B-complex, Vitamin E and Vitamin A. These vitamins are very important for healthy functioning of the body.
8. Contains Anti-oxidants
Various anti-oxidants are found in quinoa which help in protecting the heart, kidney, pancreas, lungs, and other vital organs. It also helps in preventing oxidative stress. They remove harmful free radicals and safeguard the body from injury caused by these free radicals, infections, migraines, aging, cancers, etc.
9. PMS Relief
Premenstrual Syndrome (PMS) is a common phenomenon which is now believed to be caused by lack of nutrients and dietary deficiencies. Some nutrients deficiency, especially magnesium, causes PMS. Magnesium levels in red blood cells are decreased during menstruation which can be recovered with the intake of quinoa.
10. Keeps You from Getting Fat
Some people think that foods with high amount of nutrients makes them fat, but the reality is just the opposite. The fiber and protein in quinoa helps in weight reduction and prevents the body from storing body fat.
It develops feel of being full for a longer time, along with keeping you active and strong. There is a very small amount of good fat present in quinoa, just as much as your body needs – omega 3.
Similarly, there are many other benefits like, it helps in preventing depression and keeps you energetic for a long time. Many researches have also shown that it prolongs human life by reducing the risk of mortality. So, there is nothing to be doubtful about the supremeness of Quinoa.