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Quinoa Health Benefits

Published 5/16/13

What is Quinoa?

Quinoa is a popular grain-like crop that is grown around the world for its edible seeds. Originally from the region of Ecuador, Bolivia, and Columbia, quinoa is not a member of the true grass family but rather is related to beets, spinach, and tumbleweeds. Quinoa seeds are generally cooked the same way as rice and can be used in a vast array of dishes. When compared to other popular cereals and grains, quinoa contains high levels of calcium, phosphorus, iron, lysine, and essential amino acids. 

Nutritional Content

One serving of uncooked quinoa, roughly 100 grams worth, contains 64-carbohydrates, 7-grams dietary fiber, 14-grams protein, 0.5-milligrams vitamin B6, 4.6-milligrams iron, 36-milligrams calcium, 0.75-milligrams lysine, 197-grams magnesium, 563-milligrams potassium, and 457-milligrams phosphorus.

Health Benefits of Quinoa

The benefits of quinoa stem from its excellent nutritional content. Quinoa is very muscle-friendly as it is a complete protein food that contains all nine essential amino acids. The high fiber content helps lower cholesterol and glucose levesl as well as reduce blood pressure, all of which reduce the risks of diabetes. Quinoa aids the health of red blood cells due to its high iron and manganese content. Iron also helps improve brain function, regulates body temperature, and combines with vitamin B2 (riboflavin) to aid the process of energy metabolism. 

Ways to Consume Quinoa

- Hot oat and quinoas cereal

- Quinoa granola

- Quinoa cookies

- Add quinoa to salads

- Vegetables stuffed with quinoa

- Substitute quinoa for another grain as part of a recipe or meal

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