Quinoa is a grain-like seed that has been grown in the Andean region of South America for thousands of years. It has gained immense popularity in recent years due to its high nutrient content and numerous health benefits.
Nutritional Facts
Quinoa seeds are a good source of carbohydrates, protein, dietary fibre, and several essential vitamins and minerals. One cup of cooked quinoa (185 grams) contains:
- Carbohydrates: 39 grams
- Protein: 8 grams
- Fat: 4 grams
- Fibre: 5 grams
- Vitamin B1: 16% of the RDI (Recommended Daily Intake)
- Vitamin B2: 13% of the RDI
- Vitamin B3: 2% of the RDI
- Vitamin B6: 11% of the RDI
- Folate: 19% of the RDI
- Iron: 15% of the RDI
- Magnesium: 30% of the RDI
- Phosphorus: 28% of the RDI
- Potassium: 9% of the RDI
- Zinc: 13% of the RDI
- Copper: 18% of the RDI
- Manganese: 58% of the RDI
Quinoa Benefits
Quinoa has several health benefits due to its nutrient content. Here are some of the primary and secondary quinoa seeds benefits:
Improves Digestive Health
Primary Benefit: Quinoa is high in dietary fibre, which helps to promote digestive health by reducing constipation and improving bowel regularity .
Secondary Benefit: Quinoa contains saponins, which are plant compounds that have been shown to have anti-inflammatory and anti-cancer properties. Saponins also have prebiotic effects, which means they promote the growth of beneficial bacteria in the gut [1].
Helps with Weight Loss
Primary Benefit: Quinoa is low in calories and high in protein and dietary fibre, making it a filling food that can help with weight loss.
Secondary Benefit: Quinoa has a low glycemic index, which means it causes a slow and steady rise in blood sugar levels. This helps to reduce cravings and prevent overeating [2].
Reduces the Risk of Chronic Diseases
Primary Benefit: Quinoa is rich in antioxidants, which help to protect the body from damage caused by free radicals. Free radicals can contribute to the development of chronic diseases such as cancer, heart disease, and diabetes.
Secondary Benefit: Quinoa contains several minerals such as magnesium and potassium, which have been shown to have a protective effect against chronic diseases [2].
Promotes Healthy Blood Sugar Levels
Primary Benefit: Quinoa is a good source of complex carbohydrates, which are digested slowly and help to prevent spikes in blood sugar levels.
Secondary Benefit: Quinoa contains a compound called quercetin, which has been shown to have anti-diabetic properties by reducing blood sugar levels and improving insulin sensitivity [3].
Improves Heart Health
Primary Benefit: Quinoa is rich in heart-healthy monounsaturated and polyunsaturated fats, which can help to reduce LDL (bad) cholesterol levels and improve overall heart health.
Secondary Benefit: Quinoa is also a good source of magnesium, which has been shown to reduce the risk of heart disease [4].
Supports Bone Health
Primary Benefit: Quinoa is a good source of several minerals that are important for bone health, including magnesium, phosphorus, and manganese.
Secondary Benefit: Quinoa also contains a compound called saponarin, which has been shown to help increase bone density and reduce the risk of osteoporosis [5].
Boosts Brain Function
Primary Benefit: Quinoa is a good source of several B vitamins, including thiamine, riboflavin, and niacin, which are important for brain function and cognitive performance.
Secondary Benefit: Quinoa also contains a compound called quercetin, which has been shown to improve cognitive function and protect against age-related cognitive decline [6].
Supports Healthy Skin
Primary Benefit: Quinoa is rich in several nutrients that are important for skin health, including vitamin E, zinc, and copper.
Secondary Benefit: Quinoa also contains a compound called kaempferol, which has been shown to have anti-inflammatory and antioxidant properties that can help protect the skin from damage and promote healthy aging [7].
Conclusion
Quinoa is a nutrient-dense food that can provide several health benefits. Its high protein and fibre content make it a filling food that can aid in weight loss. Quinoa’s antioxidant content can help to reduce the risk of chronic diseases such as cancer, heart disease, and diabetes.
Additionally, quinoa is gluten-free and can be consumed by people with celiac disease or gluten intolerance.
The primary benefits of quinoa include its high protein and fiber content, which can aid in weight loss and reduce the risk of chronic diseases. Quinoa is also a good source of minerals such as magnesium, potassium, and iron, which are essential for various bodily functions.
The secondary benefits of quinoa include its potential to lower cholesterol levels, reduce inflammation, and improve blood sugar control. Quinoa is also a good source of antioxidants, which can help to prevent oxidative stress and the associated health problems.
Incorporating quinoa into your diet is easy and can be done in several ways. It can be used as a substitute for rice or pasta, added to salads or soups, or even used in baked goods. By including quinoa in your diet, you can reap its numerous health benefits and enjoy its delicious taste.
Disclaimer: This article is written from a health a lifestyle perspective.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8498072/
- https://www.healthline.com/nutrition/quinoa#benefits
- https://www.news-medical.net/news/20220922/Quinoa-based-diet-stabilizes-blood-sugar-in-older-adults.aspx#:~:text=In%20addition%20to%20its%20high,will%20raise%20blood%20sugar%20levels.
- https://medlineplus.gov/ency/patientinstructions/000731.htm#:~:text=Quinoa%20contains%20heart%2Dhealthy%20fats,punch%20in%20a%20small%20amount.&text=Quinoa%20can%20be%20cooked%20and,it%20in%20water%20like%20rice.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4957693/
- https://www.sciencedirect.com/science/article/pii/S1756464622001670
- https://www.sciencedirect.com/science/article/pii/S2590157523001293
