Quinoa health benefits – Quinoa is known as the “mother of all grains” because this plant is rich in nutrients and is superior to all other grains. Here we will take a look at the health benefits of quinoa and what its nutritional value is. Quinoa plants have long been cultivated in South America, since then quinoa has become a staple food for the residents there, its complete nutritional content is the reason why this grain is made as the main food of Americans at that time.
From here then quinoa seeds became more popular and famous throughout the world. Today quinoa is considered a nutrient-rich grain and an essential food for anyone who attaches importance to their health.
What is Quinoa?
Quinoa is a cereal and contains a lot of protein, a variety of minerals and vitamins and is rich in fiber. The quinoa is often referred to as a whole grain, but it is actually a grain that comes from another plant called goosefoot (genus Chenopodium). Quinoa has a slightly spicy taste, is soft after cooking, is also often made into foods such as bread and pasta, some even make it into flour.
Quinoa seeds come in many different varieties and colors as well. The most common colors of quinoa seeds are white, red, and black. White quinoa is the type that ripens most quickly when cooked with a light and crunchy taste. While black quinoa is the longest time to cook. Black quinoa has the most fragrant taste and is very crunchy. The third variety that is often encountered is red quinoa. The red type is rich in flavor and also rich in crunch.
In addition to the three colors mentioned, quinoa also has other colors such as gray, yellow, orange, pink, and purple. There are so many varieties that give you the opportunity to choose which variety you like.
Is Quinoa Good for Your Health?
Keep in mind that quinoa is a nutrient-rich grain. It is rich in fiber, protein, thiamine, iron, copper, and vitamin B6. In addition, quinoa also includes foods rich in phosphorus, magnesium, manganese, and folate.
Looking at its nutritional value, quinoa can be said to be a grain that has an amazing balance of fat and protein along with vitamins, antioxidants, and fatty acids that make it a healthy food for everyone to eat.
Nutrition Value of Quinoa
Here’s the nutritional value of quinoa for a one-cup serving of quinoa.
- Total calories: 222 Cal
- Fiber: 5 gm
- Protein: 8 gm
- Carbs: 39 gm
- Copper: 18% of the RDA
- Fat: 4 gm
- Phosphorus: 28% of the RDA
- Iron: 15% of the RDA
- Potassium: 9% of the RDA
- Zinc: 13% of the RDA.
- Folate: 19% of the RDA
- Magnesium: 30% of the RDA
- Manganese: 58% of the RDA
- Small amounts of calcium, B3 (niacin), vitamin E and omega-3 fatty acids
- Over 10% of the RDA for vitamins B1, B2 and B6
5 Health Benefits of Quinoa
1. Quinoa is a gluten-free food
Quinoa is a gluten free food, it is great as a diet for those who are gluten intolerant. So, those who are sensitive to gluten, quinoa can be one of the supporting foods to get a lot of nutrients.
For those of you who don’t get other gluten-free foods such as cassava, potatoes, and corn, you can try quinoa. Not only high in nutrients but also gluten free.
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2. Quinoa is rich in protein
It is a complete protein food that comes from plant sources. Quinoa contains all the essential acids such as lysine, tryptophan and methionine. Essential fatty acids are not produced by each human body but must be supplied from certain foods and quinoa is one of them.
The protein in quinoa is more than the protein in other foods such as corn, barley, rice, and oats. Consuming protein-rich foods on a regular basis can be the right key in maintaining blood, muscles, bones, skin and overall health.
3. Quinoa is loaded with minerals
Some people sometimes do not get important nutrients from their food, it could be because they eat junk food or eat food without variety. If you want to supplement your diet with essential minerals such as iron, manganese, potassium, zinc, quinoa is an alternative.
The benefits of magnesium are good for relaxing blood vessels, and reducing or lowering blood sugar levels for people with type 2 diabetes. Well, this will rid us of health problems such as headaches, insomnia and muscle cramps.
Quinoa is also rich in iron, this is an essential mineral that is required for body functions as well. It plays a role in maintaining blood cells, body metabolism, and maintaining brain function. For those who suffer from anemia or iron deficiency, quinoa is the best choice among other foods.
4. High content of plant compounds
Another advantage of quinoa is that it contains many plant compounds. It is high in flavonoids, which are antioxidants that are important in fighting cardiovascular diseases, osteoporosis, and cancer.
There are two flavonoids in large quantities and are found in quinoa. These are Quercetin and Kaempferol, both of which contain or act as anti-inflammatory, anti-viral, anti-depressant properties that are beneficial in maintaining a healthy balance.
5. Benefits of quinoa for skin
Why is quinoa good for the skin? These grains contain a substance called lysine. It is a key ingredient in forming the building blocks in making collagen and elastin. Collagen plays a role in repairing skin damage and fighting free radicals that damage skin health.
Quinoa also includes foods rich in B vitamins, the benefit of which is to reduce skin spots. This is because B vitamins are useful in reducing dark melanin deposits. This dark melanin is what causes aging and the appearance of dark spots on the skin.
The Quinoa Connection and Weight Loss
Quinoa is a grain that is rich in nutrients and one of them is insoluble fiber. This fiber will make those of you who consume quinoa feel full quickly and are able to maintain it for a long time. This will reduce your appetite thereby reducing the supply of calories. For those who want to lose weight, you can try consuming quinoa regularly.
Quinoa is the best alternative for those who want to replace rice or wheat as a staple food. If you don’t know what to eat to help your diet, try consuming quinoa in your daily diet.
It also includes grains with a low glycemic index, so it is safe for consumption by diabetics. Consuming quinoa will not make blood sugar spikes so quickly, so it prevents excess glucose in the blood.