Are you looking for a superfood which contains all essential nutrients like carbohydrates, Proteins, Vitamins, Minerals, Antioxidants? Quinoa is the answer. It contains most probably all essential nutrients which keeps us healthy in the long run. Adding this superfood in our diet plan will help in maintaining proper blood sugar level, keeps our heart healthy, maintain proper body weight and so on other benefits.
So are you excited to know more about Quinoa and its health benefits? Ok let’s start to discuss the superfood.
What is Quinoa?
Quinoa is a gluten free, carbohydrate and protein rich seed collected from Chenopodium quinoa plant. Basically it is not a grain as it is not extracted from cereal crops(grasses) like Rice, Oats, Millets etc. But we consider Quinoa as a pseudo-cereal, because the whole world prepares and eats this food as a whole grain.
Quinoa Plant
Types of Quinoa
There are about 120 varieties of quinoa and commonly found in white, red and black in colour.
Quinoa Nutritional Value
As quinoa consumes whole grains, it is a good source of fiber, carbohydrates, proteins, vitamins, minerals etc.
According to U.S Department of Agriculture(USDA) , 1 cup of cooked quinoa contains
Calories-222
Carbohydrates-39g
Proteins-8g
Fat-6g
Fiber-5g
Health Benefits of Quinoa
Quinoa helps in lowering body weight
Quinoa is high fiber content food which provides several health benefits like reducing high cholesterol level, high blood pressure and also reduces the risk of constipation.
Due to a rich source of fiber it also helps in lowering body weight, because by consuming high fiber content food, will make us feel like a full stomach for a longer period of time and we can not go out to eat frequently.
Quinoa is a good source of Protein
Vegetarian people who follow more on plant based nutrition, Quinoa is a better choice for them as it is a good source of protein.
One cup(185 gram) of cooked quinoa provides about 8 gram of protein.
Proteins play a major role in our overall body development like muscle development, boost our immunity etc.
Quinoa is a good source of Antioxidants
Compared to other cereal grains, quinoa is a good source of antioxidants like vitamin E. It helps in lowering the risk of coronary heart disease, certain cancers, eye disorders and also lowering our aging process.
Quinoa also contains antioxidants like quercetin and kaempferol. According to different studies, quercetin helps in improving the body’s immune system against infection and inflammation. Kaempferol protects against heart disease, diabetes, infections and certain cancers.
A source of essential minerals like Iron, Manganese and Magnesium.
Quinoa is a source of some minerals like iron, manganese and magnesium which are important for us.
Iron is an essential part of hemoglobin. It carries oxygen in the blood.
Manganese takes part in different enzymatic processes in the body, regulating blood sugar level and also metabolism of nutrients like proteins and carbohydrates and their absorption in our body.
Magnesium helps in reducing the risk of high blood pressure, cardiovascular disease and type-2 diabetes.
Side effects of eating Quinoa
There are few health risks associated with eating quinoa. Quinoa seeds are coated with chemicals like saponins, which protect plants from diseases caused by fungi, bacteria and viruses.
Saponins can have a bitter, soapy test. They may cause upset in stomach function.
Quinoa should be rinsed thoroughly in cold water before cooking.
Recipes of Quinoa
Quinoa Risotto with mushroom
Quinoa of vegetables
Quinoa salad
Quinoa pulao etc.
Bottom line
A healthy diet plan will boost our immunity against different health related issues and helps in overall body development. Quinoa is a better source of many essential nutrients and you may consider this super food in your diet plan.
Hope this article provides certain information about Quinoa and its health benefits. Please share your feedback.. Thank you.
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