People have become more health-conscious in the recent times. They keep track of daily calorie intake and how much they exhaust every day. Apart from maintaining a strict workout regime, the health-conscious generations are eager to have nutrient packed food having low or zero cholesterol and high in protein, vitamins, minerals, fibers, and antioxidants. Quinoa (pronounced as Keen-wah) is one such food grain that is filled with several nutritious elements offering a broad spectrum of health benefits. Quinoa is an edible seed that comes in different colors like green, black, white, red, and yellow.(1)
6 Amazing Health Benefits of Quinoa
Let us take a look at various health benefits of quinoa:
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Quinoa is Rich in a Wide Variety of Nutrients:
As mentioned in the very opening of the discussion, quinoa is a grain crop with edible seeds which are powerhouses of a wide variety of nutrients. To mention a few, you not only get calories from them but a string of other essential nutrients like fats, proteins, carbohydrates, folate, fiber, Vitamin E, Vitamin B6, copper, iron, magnesium, manganese, phosphorus, and potassium just to name a few.(1,2)
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Rich in Antioxidants:
Apart from being nutrient-rich, quinoa grains also have several compounds driven from plants that can provide significant benefits to human health. Two such plant-driven compounds are kaempferol and quercetin.(3) These are the two main flavonoids that are found in quinoa. They have strong anti-inflammatory qualities which happen to be extremely effective antioxidants. They can provide a much-needed protection to the body cells that could be damaged by the unstable or the free radicals.
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Gut Health Benefits of Quinoa:
Quinoa is rich in fiber. About 185 grams of cooked quinoa has 5.18 grams of fiber which is about 18 % of the entire intake. Adding this edible grain to your diet can help to improve your bowel movements which will not only increase the growth of good bacteria in your gut but will also promote a stronger digestive cycle in your body as a whole.(2)
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Weight Reduction Benefits of Quinoa:
Since quinoa grains are rich in fiber they help you to feel fuller after every intake of this edible grain. This means if you do prepare a snack with quinoa, you will get all the highly essential nutrients from one source while quenching your appetite. People often make mistakes by having high carbohydrate food items when they feel hungry.(1) This does more harm than good to your health. Having a quinoa-based snack is a good option for your health. It will serve essential nutrients and provide necessary energy while satiating your appetite. Quinoa is very effective for those people who are trying to cut down on their weight.
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Gluten-free Grain:
People who have the problem of gluten intolerance will find quinoa to be one of the best options for any time snacking. In any case, it is considered to be one of the best options for morning breakfast or even evening snacks.(3) As it happens to be naturally gluten-free which makes it a highly nutritious choice for people of every age.
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Quinoa is a Complete Protein Source:
Quinoa is considered to be a great source of protein. It is often referred to as a source of complete protein as it contains all the 9 essential amino acids such as isoleucine, histidine, lysine, leucine, isoleucine, tryptophane, valine, phenylalanine, methionine, and methionine that the human body needs for muscle building and overall wellbeing. People who are on a vegan diet can always include this protein-rich meal into their diet to get an intake of all the important amino acids which is required by the human body regularly.(1, 3) You can always add other items like mixed vegetables, Tofu, and beans with your quinoa to get better nutritional benefits out of your meal.
Conclusion
Eat quinoa just like any other whole grain like rice or semolina. You can prepare varieties of dishes with it. In any case, wash it well and cook systematically. Regular eating of quinoa can keep you healthy and energetic.
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