Quinoa is the edible seed of the plant known as Chenopodium quinoa. This Story provides information on its nutritional value and health benefits.
Though quinoa is technically a seed, it is often referred to as a grain. It is related to leafy green vegetables like spinach and Swiss chard. Studies have revealed that this seed is a complete package.
Apart from being a rich source of protein among plant foods, it is also a good source of dietary fiber, phosphorus, magnesium, and iron. Also, it is easily digestible on account of being gluten-free.
Nutritional Value
The percentage values that have been given in the following table are according to a 2000-calorie diet, and for a serving size of 185 g (a cup) of cooked quinoa.
Nutrients - Nutritional Value
Total Fat - 4 g (5%)
Cholesterol - 0 mg (0%)
Sodium - 13 mg (1%)
Total Carbohydrate - 39 g (13%)
Dietary fiber - 5 g (21%)
Protein - 8 g (16%)
Vitamin A - 9.3 IU (0%)
Nutrients - Nutritional Value
Vitamin B1 (Thiamin) - 0.2 mg (13%)
Vitamin B2 (Riboflavin) - 0.2 mg (12%)
Vitamin B3 (Niacin) - 0.8 mg (4%)
Vitamin B6 (Pyridoxine) - 0.2 mg (11%)
Vitamin B9 (Folate) - 77.7 mcg (19%)
Calcium - 31.5 mg (3%)
Iron - 2.8 mg (15%)
Magnesium - 118 mg (30%)
Nutrients - Nutritional Value
Phosphorous - 281 mg (28%)
Potassium - 318 mg (9%)
Zinc - 2.0 mg (13%)
Copper - 0.4 mg (18%)
Manganese - 1.2 mg (58%)
Selenium - 5.2 mcg (7%)
Quinoa calories for the same serving: 222.
Health Benefits
The most important health benefit of this seed is related to its high content of protein. As already mentioned, it fulfills the protein requirements, especially for vegans.
People suffering from migraines, can benefit greatly by including it in their diet. Being rich in magnesium, it helps in producing a relaxing effect on the blood vessels, thereby reducing the intensity of pain. Also, the magnesium content reduces the intensity of hypertension and other cardiovascular diseases.
Another important nutritional benefit is its abundance of fiber. It helps in weight loss, reduces the risk of breast cancer in pre-menopausal women, and most importantly, improves digestion.
The manganese and copper content show antioxidant properties, and protect the cells of the body from free radical damage.
It also helps in maintaining an even level of energy in the body.
High cholesterol levels can also be controlled with the help of this seed.
According to research, regular consumption of these seeds and other whole grains, is known to reduce the risk of asthma in childhood by 50%.
So, include this 'super grain' in your daily diet to reap the health benefits. It is pretty amazing to learn that something as simple as quinoa may provide so many health benefits. So, the next time you go grocery shopping, spare some space in your bag for these highly nutritious seeds.
Disclaimer: The information provided in this Story is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.