Description

Based Health Benefits of Quinoa

Quinoa is gluten-free and packed with nutrients like protein, zinc, fiber, and folate, as well as antioxidants. Quinoa doesn’t take long to prepare, and you can add it to your diet in both sweet and savory dishes.

Quinoa has gained popularity as a health food in the United States and other Westernized countries, though people have been cultivating it in South America since ancient times

In the past couple of decades, quinoa’s popularity has grown exponentially as the demand for easy-to-grow, nutritious, gluten-free grain alternatives has soared.

Not only is quinoa nutrient-dense, but it may offer health benefits, too.

This article covers 8 health benefits of quinoa and gives tips on how to incorporate it into your diet.

1. Packed with nutrients

Quinoa is a grain crop grown for its edible seeds. These seeds are what we call quinoa — pronounced KEEN-wah.

Although it’s usually lumped in with cereal grains, like oats and barley, quinoa is actually a pseudocereal grain

In other words, it is basically a seed that is prepared and eaten similarly to a grain.

There are many types of quinoa, including red, black, and white

Here is the nutrient breakdown for 1 cup (185 grams) of cooked quinoa

Calories: 222

Protein: 8 grams

Fat: 3.55 grams

Carbohydrates: 39 grams

Fiber: 5 grams

Folate: 19% of the daily value (DV)

Vitamin B6: 13% of the DV

Vitamin E: 8% of the DV

Copper: 39% of the DV

Iron: 15% of the DV

Zinc: 18% of the DV

Manganese: 51% of the DV

Magnesium: 28% of the DV

Potassium: 7% of the DV

Phosphorus: 22% of the DV

Quinoa is a good source of a number of important nutrients, including folate, magnesium, zinc, and iron.

It’s also rich in fiber and protein, nutrients that play an important role in helping you feel full

SUMMARY

Quinoa is an edible seed that has become increasingly popular. It’s loaded with many important nutrients, including fiber, protein, folate, and magnesium.

2. Contains antioxidant and anti-inflammatory plant compounds

The health effects of real foods go beyond the vitamins and minerals they provide.

For example, quinoa contains several plant compounds that may benefit health in a number of ways.

Two flavonoid plant compounds that have been particularly well studied are quercetin and kaempferol. These are the main flavonoids found in quinoa.

Quercetin and kaempferol have anti-inflammatory qualities and act as antioxidants in the body, meaning they help protect cells from damage caused by unstable molecules called free radicals.

Consuming more flavonoid-rich foods like quinoa may help promote overall health and protect against certain diseases and overall mortality.

By including nutritious foods like quinoa in your diet, you will significantly increase your total intake of these and other antioxidant compounds.

SUMMARY

Quinoa contains flavonoids, including quercetin and kaempferol, which have powerful antioxidant and anti-inflammatory effects in the body.

3. Higher in fiber than many grains

Another important benefit of quinoa is its high fiber content.

A 1-cup (185-gram) serving of cooked quinoa contains 5.18 grams of fiber. That’s about 18% of the current 28-gram DV (4Trusted Source).

Quinoa contains more fiber than several other popular grains, like brown rice.

For example, a 1-cup (195-gram) serving of cooked brown rice contains 3.51 grams of fiber, which is 1.67 grams less than the same serving size of quinoa (8Trusted Source).

Adding fiber-rich foods like quinoa into your diet can help support your digestive health by promoting regular bowel movements and fueling beneficial bacteria in your gut

Plus, eating a high fiber diet can support a body weight that’s healthy for you. Fiber helps promote feelings of fullness. Pairing high fiber foods like quinoa with high protein foods can help you feel full and may help keep your portion sizes in check

SUMMARY

Quinoa is high in fiber, a nutrient that’s important for health. Adding more fiber-rich foods into your diet can help support gut health, body weight maintenance, and more.

4. Gluten-free and great for people with gluten intolerance

Some people with gluten intolerance, including those with celiac disease and non-celiac gluten sensitivity, need to avoid foods containing gluten

People following a gluten-free diet need to choose gluten-free alternatives to gluten-containing grains like wheat, barley, and rye.

Quinoa is naturally gluten-free and makes a nutritious choice for people who want to or need to cut gluten from their diet.

Unlike gluten-free products made with refined ingredients, quinoa is a good source of nutrients that gluten-free diets often lack, like

fiber

folate

zinc

magnesium

SUMMARY

Quinoa is naturally gluten-free. Using it in place of highly processed gluten-free foods can increase the nutrient value of your diet when you’re avoiding gluten.

5. A good source of protein

Quinoa is a good source of protein, providing 8 grams per cooked cup (185 grams)

Quinoa is often referred to as a complete protein. This is because it contains all nine of the essential amino acids that your body can’t make on its own.

However, experts argue that quinoa should not be considered a complete protein because it contains low amounts of certain amino acids, like lysine

For this reason, experts have suggested that quinoa be considered a “nearly complete” protein, not a complete protein

Either way, quinoa is a good source of protein — or incorporating quinoa into your diet can help you meet your daily protein needs.

This is especially true for those who follow plant-based diets, like vegans. You can make a plant-based, protein-rich meal in no time by combining quinoa with beans, tofu, and mixed vegetables.

SUMMARY

Quinoa is a good source of protein and can help you meet your daily protein needs.

6. High in important vitamins and minerals

Many people don’t get enough of certain important nutrients.

For example, studies show that many children and adults don’t consume enough vitamins and minerals, including folate, potassium, iron, and magnesium.

Plus, studies estimate that 95% of American adults and children don’t consume the recommended amount of fiber. Not getting enough fiber can affect your health in a number of ways.

Quinoa is high in fiber, plus several vitamins and minerals that are low in many people’s diets.

Regularly eating quinoa can help you meet your needs for magnesium, potassium, iron, fiber, and folate, a vitamin that’s especially important during pregnancy due to its role in fetal growth and development.

It’s important to note that quinoa contains antinutrients, including:

saponins

tannins

phytic acid

These can bind with certain nutrients like iron and magnesium and reduce their absorption

However, by rinsing, soaking, or sprouting the quinoa prior to cooking, you can reduce the antinutrient content and make these minerals more bioavailable.