What are the health benefits of quinoa?
Quinoa is nutrient-rich and has significant health benefits, including:
It’s a complete protein.
For such a tiny seed, quinoa has a lot of protein: One cup cooked has 8 grams. Quinoa is one of the few plant sources of complete protein. This means it contains all nine of the essential amino acids your body needs. Even so, quinoa is higher in calories than other protein sources. The importance of this is that amino acids aid the protein synthesis process increasing the amount of protein our bodies can produce for recovery. Proteins are also involved in DNA, support & structure of a cell, transport/storage of atoms and small molecules, send messages between organs, tissues, and cells, and used as an energy source.
It’s gluten-free.
Quinoa is naturally gluten-free. Keep in mind that some brands may become cross-contaminated with other grains such as wheat during processing. If you have celiac disease or you’re sensitive to gluten, only use brands that are certified gluten-free.
It’s high in fiber.
One cup of quinoa contains 5 grams of dietary fiber, which is more than white or brown rice. Fiber helps prevent constipation, helps control blood sugar levels, and may help lower cholesterol. Fiber also helps you maintain a healthy weight by making you feel fuller longer, so you’re less likely to overeat.
It’s high in minerals.
Quinoa is a great source of:
iron
magnesium
phosphorus
manganese
zinc
It also contains calcium, potassium, and selenium.
Includes essential vitamin B6 and K.
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that your body needs for several functions. It’s significant to protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters
Vitamin K is a nutrient that the body needs to stay healthy. It’s important for blood clotting and healthy bones and also has other functions in the body.
It’s an antioxidant.
Quinoa is very high in antioxidants, which are substances that neutralize free radicals and are believed to help fight aging and many diseases.
It may be good for your gut.
Quinoa may help protect your gastrointestinal tract. According to a 2012 study, polysaccharides in the cell wall of quinoa showed gastroprotective activity against acute gastric lesions in rats. More study is needed on humans, but the study strengthens the theory that quinoa has anti-inflammatory abilities and is good for your gut.