Quinoa Health Benefits:
Quinoa Health Benefits:The following content details about Quinoa health benefits and its uses.
Introduction to quinoa: Quinoa common name is Chenopodium quinoa; it is a flowering plant in the amaranth family Amaranthaceae. It is grown as a grain crop primarily for its edible seeds. It is also high in fiber, magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E and many other beneficial antioxidants. Quinoa is one of the world’s most popular health foods. It is gluten-free, high in protein and one of the few plant foods that contain all 9 essential amino acids.
Quinoa is described as a super food, and is curious about its benefits. This grain has become popular among health-conscious people for its different benefits, including large amounts of protein, fiber, and various vitamins and minerals. Quinoa is a cereal that was cultivated along the Andes for the last 7,000 years. It was one of their basic cereals, apart from maize. It is a species of goose foot. It is primarily grown in South America, in the Andean region, including countries like Ecuador, Peru, Colombia, and Bolivia.
It generally grows to a height between 1 meter to 3 meter in length, producing grains every year that can grow in various colors such as white, yellow, pink, orange, red, brown, and black. The grains can be consumed whole as well as in the form of a flour. In the recent past, the Peruvian government has been giving incentives to farmers to increase the production of quinoa and other similar crops because of their outstanding nutritional qualities.
There are different types of quinoa seeds like:
1) Quinoa or white quinoa.
2) Red quinoa.
3) Black quinoa.
- Quinoa Seeds.
- Quinoa flakes.
- Quinoa flour.
- Quinoa oil.
The following are quinoa health benefits.
Quinoa Health Benefits #1: Helps to Lose Weight
Quinoa is high with proteins that help to loose weight, this proteins increases metabolism and reduce the appetite significantly. Quinoa also contains high amount of fiber that helps to increase like feeling fullness and makes you eat few less calories. Quinoa is very low in glycemic index. This all helps in decreasing weight and improves health.
Quinoa Health Benefits #2: Rich in Fiber
Quinoa is very rich in fiber; it contains almost twice as much fiber than many other grains. As we all know fiber is most widely used to relieve constipation, heart diseases, reduces blood pressure and reduces diabetes.
Quinoa Health Benefits #3: Contains high Quercetin and kaempferol
You may find thousands of trace nutrients present, some of which are extremely healthy. This includes molecules called flavonoids, which are plant antioxidants that have been proven to have many health benefits. Two flavonoids that deserve to be well studied are quercetin and kaempferol, compounds found in large amounts in quinoa. In fact, quercetin is found in greater amounts in quinoa than in typical high-quercetin foods, such as cranberries. These 2 molecules have been reported to have anti-inflammatory, anticancer, antiviral, and antidepressant effects. One animal study conducted by the Division of Experimental Obesity, Pennington Biomedical Research Center has concluded that quercetin is effective in reducing circulating markers of inflammation observed in animals. By including quinoa in your diet, you will undoubtedly increase your total intake of these important nutrients as well as other important plant compounds.
Quinoa Health Benefits #4: Prevents Cancer
Quinoa is very rich in antioxidant and contains anti-cancer properties .Quinoa contains 3 main nutrients like saponin, lunasin and quercetin. These nutrients act as antinutrients, help to kill cancer cells and have bioactive properties. Quinoa contains anti-oxidant properties like quercetin that helps to stop spreading cancer, this fights free radical damage and is also a rich in anti-inflammatory food.
Quinoa Health Benefits #5: Contains High Proteins
The quinoa plant has been highly regarded for its high protein value, not because it has very high protein, but rather because it is a source of essential amino acids like lysine, methionine, and tryptophan, all of which cannot be synthesized in the body. Quinoa contains all 9 amino acids.
Quinoa Health Benefits #6: Contains antioxidants for Gluten-Free Diet
Researchers suggest that adding quinoa or buckwheat to gluten-free products significantly increases their polyphenol content, as compared to typical gluten-free products made with rice, corn, and potato. Products made with quinoa contain more antioxidants compared to wheat products and the control gluten-free products.
Quinoa Health Benefits #7: Very Nutritious
Quinoa is very high with many important nutrients. It is a seed that has become very trendy among most of the conscious people.
Quinoa Health Benefits #8: Contains Iron
Iron is very important for human body. It keeps the red blood cells healthy and is very important for hemoglobin formation. There are many benefits of iron some more of which include neurotransmitter synthesis, regulation of body temperature, aids enzyme activity and energy metabolism. Iron helps in carrying oxygen from one cell to other cells of the body. Iron supplies oxygen to our muscles. Iron in other case increases brain function that takes 20% of blood oxygen.
Quinoa Health Benefits #9: High in Magnesium
Quinoa is very rich in magnesium. Magnesium helps the body to prevent many types of disease. It also helps to balance blood pressure.
Quinoa Health Benefits #10: Keeps Heart Healthy
Quinoa contains anti-inflammatory properties that help in preventing heart diseases. Quinoa contains but rate, magnesium and potassium. These 3 nutrients helps in keeping the heart healthy. Quinoa contains about 4 grams of fat per cup. About 25 percent of the fat found in quinoa is oleic acid and 8% is alpha-linolenic acid, the type of omega-3 found in plants. Alpha-linolenic acid (ALA) has been shown to decrease the risk of death from heart attacks.
Quinoa Health Benefits #11: Controls Diabetes
Quinoa seeds help in regulating blood glucose levels and blood cholesterol levels. Consuming of quinoa seeds helps in reducing the adverse effects of fructose on both the glucose level and lipid profile.
Quinoa Health Benefits #12: Has Beneficial Effects on Metabolic Health
Quinoa helps in improving metabolic health. Taking quinoa reduces blood sugar, insulin and triglyceride levels.
Quinoa Health Benefits #13: Contains Lysine
Quinoa contains lysine that is very important for tissue growth and repair.
Quinoa Health Benefits #14: Prevents Osteoporosis
Quinoa contains magnesium that can be very effective in preventing magnesium deficiency and the diseases that go along with it.
Quinoa Health Benefits #15: Increases Bone Strength
Quinoa is high in manganese, magnesium and phosphorus, these nutrition helps in building bone power and increases its ability.
Quinoa Health Benefits #16: Improves Digestive Process
Quinoa contains insoluble fiber that helps in improving the digestive process and facilitates healthy bowel movements. This also helps in decreasing stomach bloating, pain, constipation and gas.
Quinoa Health Benefits #17: Helps Muscle Metabolism
Human muscles not only need protein to properly function and grow but also require other nutrients, such as iron, that also help maintain healthy muscle metabolism. Studies say that iron is the basis for alterations in the immune system, neural systems, and energy metabolism and exercise.
Quinoa Health Benefits #18: Prevents Kidney Stones
Quinoa is also beneficial for managing potassium content. The Potassium activity has been shown to inhibit uric acid stone formation.
Quinoa Health Benefits #19: Reduces Gallbladder Stones
The fiber found in quinoa helps in reducing the risk of gallbladder stones. Taking quinoa helps in reducing the secretion of bile juice, which aids in the formation of gallstones.
Nutritional Facts of Quinoa: The following are the nutritional facts of quinoa.
- Energy : 1,539 kJ (368 kcal).
- Carbohydrates: 64.2 g.
- Dietary fibre : 7.0 g.
- Fat : 6.1 g.
- Monounsaturated : 1.6 g.
- Polyunsaturated : 3.3 g.
- Protein : 14.1 g.
- Vitamin A : 1 μg.
- Thiamine (B1) : 0.36 mg.
- Riboflavin (B2) : 0.32 mg.
- Niacin (B3) : 1.52 mg.
- Vitamin B6 : 0.49 mg.
- Folate (B9) : 184 μg.
- Choline : 70 mg.
- Vitamin C : 0 mg.
- Vitamin E : 2.4 mg.
- Calcium : 47 mg.
- Iron : 4.6 mg.
- Magnesium: 197 mg.
- Manganese : 2.0 mg.
- Phosphorus : 457 mg.
- Potassium : 563 mg.
- Sodium : 5 mg.
- Zinc : 3.1 mg.
- Water : 13.3 g.
- Energy : 503 kJ (120 kcal).
- Carbohydrates : 21.3 g.
- Dietary fibre : 2.8 g.
- Fat : 1.92 g.
- Monounsaturated : 0.529 g
- Polyunsaturated : 1.078 g
- Protein : 4.4 g.
- Vitamin A : 0 μg.
- Thiamine (B1) : 0.107 mg.
- Riboflavin (B2) : 0.11 mg.
- Niacin (B3) : 0.412 mg.
- Vitamin B6 : 0.123 mg.
- Folate (B9) : 42 μg.
- Choline : 23 mg.
- Vitamin C : 0 mg.
- Vitamin E : 0.63 mg.
- Calcium : 17 mg.
- Iron : 1.49 mg.
- Magnesium : 64 mg.
- Manganese : 0.631 mg.
- Phosphorus : 152 mg.
- Potassium : 172 mg.
- Sodium : 7 mg.
- Zinc : 1.09 mg.
- Water : 72 g.
Side Effects of Quinoa Seeds
- Coating of quinoa is called saponins that may cause irritation in the stomach.
- Not recommended for pregnant Women.