9 Super benefits of quinoa
Quinoa has been termed as the superfood of the era. Unlike most grains, this super protein rich ingredient has all the nine essential amino acids including the lysine, thus being a boon to vegetarians. When we refer to as quinoa, it’s the seeds that are the edible part of the plant which we consume. These are gluten-free, thus can be included as a substitute to wheat for those suffering from gluten intolerance. It has many nutrients to its credit and so are its health benefits enormous too. Let’s study its nutrient profile in detail first.
Health Benefits of Quinoa
B vitamins, calcium, iron, potassium, magnesium, fiber and so on…. The list is enormous – more than a dozen of nutrients is what quinoa has to offer. Name a nutrient and quinoa is brimming with it. Consequently, the list of health benefits too are numerous. Let’s browse through them…..
1. Achieve Weight Loss : The high fiber count of quinoa is the prime nutrient which assist in weight loss. The fiber it possess is almost double than any other grain – 19.9 g per cup. This much fiber is enough to increase the feeling of fullness or give a feeling of satiety and consume fewer calories from junk foods. It’s high protein additionally aids to boost your metabolism and reduce appetite. A decent weight loss is achieved by eating quinoa on a regular basis, probably at least twice to thrice a week.
2. Manage Diabetes : With a low glycemic index of 53, quinoa qualifies to be a part of a diabetic meal plan. A low glycemic index category food will not tend to raise the blood sugar levels rapidly, thus helping to manage diabetes. Also being naturally high in fiber, it gets slowly digested and so helps to handle sugar levels better. However, it’s also important to keep its carbs in mind. Hence it is advisable to not consume only quinoa. Pair it with other high protein foods or high fiber veggies. And if you have been suggested an absolutely low-carb diet, this isn’t a very good choice for you.
3. Quinoa Lowers Cholesterol & Heart Diseases : The soluble fibre in this grain gains the credit of reducing the total blood cholesterol and LDL (bad cholesterol) levels in our body. This means a reduced risk of atherosclerosis, clogged arteries and other heart diseases. Furthermore, quinoa has a considerable amount of oleic acid and alpha-linoleic acid (a type of omega-3 fatty acids) which is known to decrease inflammation and reduce the death due to strokes.
4. Facilitate Bone Health : Milk is known to all to help build bones. But there are many lactose intolerant who can’t handle dairy, while there are others who don’t have a liking for milk. For them, quinoa is a boon to build strong bones. Harnessed with nutrients like protein, calcium, phosphorus and magnesium, quinoa has been considered as the bone-building power grain. If you are 30+ and consider popping a calcium tablet daily, do consider this natural healthy grain too to enhance your bone building nutrient count.
5. Quinoa Keeps Gut Clean : Again it’s the fiber from quinoa which stimulates the process of digestion and helps in the better absorption of nutrients along with keeping you free of constipation. Besides fiber, it’s the B vitamins also which help to keep the digestive system running effectively. Vitamin B1 helps in the production of hydrochloric acid (stomach acid) to assist in digestion and vitamin B2 helps to secrete mucous in the membranes of the gut. Low levels of B vitamins can cause disruption in the digestion and lead to bloating.
6. Contribute to Skin Health : The antioxidants like quercetin, vitamin E, kaempferol, saponins, zinc etc. contribute to fight the free radicals which are quite a few times responsible for early ageing as well as early onset of many chronic diseases. The protein, zinc and these antioxidants will help to give the necessary elasticity to the skin and provide smooth and radiant skin which you have always yearned for.
7. Quinoa Controls Blood Pressure : Quinoa has potassium and magnesium – the two key nutrients which help to lower high blood pressure. Accompanied by a low sodium count, it is indeed a fabulous addition to diet to keep hypertension at bay.
8. Prevent & Treat Anaemia : A cup of quinoa fulfills 35% of iron requirement, good enough to build your iron reserves and prevent anaemia and overcome existing low iron levels if any. Iron is the key nutrient for supplying oxygen and other nutrients via blood to each and every organ, tissue and cell of our body. A deficiency of iron shows beginning signs of fatigue and tiredness. Avoid this and stay fresh and active with quinoa.
9. Strengthens Hair Follicles : The protein content of quinoa helps to nourish the hair follicles from its root. Vitamin E and zinc in quinoa are 2 other key nutrients that nourish the scalp, prevent hair breakage and promote hair growth.
Nutritive Information for Quinoa:
½ cup of raw quinoa is about 100 grams
RDA stands for Recommended Daily Allowance.
Energy - 345 calories
Protein – 13.2 g
Carbohydrate – 67.9 g
Fat – 5.9 g
Fiber – 19.9 g
See full nutritional details of quinoa in Quinoa glossary click here.
Healthy Cooking with Quinoa
1. Quinoa Paneer Carrot Peppers Salad
2. Quinoa Corn and Capsicum Salad
3. Quinoa with Roasted Vegetables and Tahini Dressing
4. Quinoa Avocado Salad
5. Quinoa Brown Rice Vegetable Salad with Balsamic Dressing
6. Quinoa Feta and Mixed Veg Salad
7. Black Bean Quinoa Salad
1. Quinoa Patty, Veg Patty with Eggs and Oats
2. Quinoa Veg Upma, Vegan Breakfast
All About Quinoa Flour
Explore Cooking with Quinoa Flour
1. Mini Quinoa Pancakes
2. Quinoa Muthia
3. Quinoa Kale Khakhra
4. Quinoa Dosa
5. Quinoa Pancakes with Beet Cheese Sauce