Quinoa is an excellent source of essential nutrients and low-fat source of protein. Read out nutrition facts, health benefits and why it is one of the most nutritious foods available.
Quinoa is always considered as a type of grain however it is not a grain, it is the seed of a leafy plant that is related to spinach. Quinoa is a little known seed which has been used for thousands of years in South America. Quinoa seeds have been a staple food for South American Indians. Quinoa is considered as a pseudocereal or pseudograin having great flavor and potent nutrition. These seeds are good source of vitamins, minerals, amino acids, and essential fatty acids. They can be cooked and incorporated in salads, soups, and omelette’s.
The plant of quinoa grows to about 2 metres high and the quinoa seeds are born on flower clusters. The leaves of the plant can be eaten like spinach. Actually, quinoa and spinach come from the same plant group. Cream colored quinoa seeds are more commonly used than red quinoa. Quiona is rich in protein and includes all the nine essential amino acids supplements. For vegans, it is the choice of grains, as it helps them to take in the adequate amount of proteins which is required in a healthy diet. It is a superb source of minerals like magnesium, iron, copper, phosphorous and even manganese. An amino acid, lysine is also present in quiona which is very important for the growth of tissues and repair mechanism.
Nutrition Facts of Quiona:
- Protein
- Carbohydrate
- Dietary Fiber
- Fat
- Saturated Fat
- Monounsaturated fat
- Polyunsaturated fat
- Lignans
- Minerals
- Iron
- Calcium
- Potassium
- Zinc
- Selenium
- Manganese
- Magnesium
- Tryptophan
- Copper
- Phosphorus
- Vitamins
- Vitamin E
- Niacin
- Thiamin
- Riboflavin
- Vitamin B6
- Folate
- Pantothenic acid
Amount of Quinoa: 1/4 cup
Total Weight of Quinoa: 42.50 g
Calories:
- Total Calories: 158.95 KJ
- Calories From Fat: 22.19 KJ
- Calories From Saturated Fat: 2.26 KJ
A good source of minerals:
By eating one serving of cooked quinoa seeds, you can get 50% of the mineral that you need as indicated by the USDA National database on nutrients. Minerals that received by the body increases the strength of the body as these minerals are involved in a myriad of biochemical reactions. Also, these minerals improve bone health and maintain a good immune system.
Vitamins:
Quinoa seeds are good source of vitamin including vitamins B, riboflavin, and thiamine. One cup of quinoa seeds provides 20% of daily needs of folate, an important vitamin needed for good health.
Protein of good quality:
Quinoa grains contain amino acids required for good quality nutrition, in contrast to traditional grains such as rice or corn. Actually, all 10 essential amino acids are present in quinoa seeds. 1 cup of quinoa has 16% of the recommended daily value for protein, according to the United States Department of Agriculture (USDA) National database on nutrients.
Essential fatty acids:
Quinoa seeds are good source of linoleic and oleic acids which are know to have great effects on human health. According to the USDA National database, 1 cup of quinoa seeds (cooked) provides 1.5 g oleic fatty acid.
Sprouted Quinoa Nutritional Facts:
In the past, paste of quinoa seeds was used as a healing lotion for wounds. Also, it was used to treat motion sickness, appendicitis, and for nursing mothers. Sprouted quinoa is a rich source of dietary fiber and omega 3 fatty acids and it is gluten-free. Also, they are an excellent source of phosphorous, magnesium, zinc, copper and manganese. It contains amino acid lysine which helps to build proteins in the body. It is great for the heart due to its low fat content.
Red Quinoa Nutritional Facts:
Red quinoa is a rare seeds. They are rich source of amino acids which are easily absorbed by the body. It contains dietary fibers, folate (vitamin B9) and riboflavin (vitamin B2). It is free from gluten and very healthy grain choice for heart. As a cooking purpose, it is used in soups, salads, burgers, stuffing, porridges, breads, muffins, etc.
Buying & Storing Facts/ Information for Quinoa:
- Whenever you are buying quinoa from the local grocery store or large supermarkets, make sure that the bins are covered and sealed, to ensure its freshness.
- The healthy food quinoa can be located in the grains section of the large supermarkets, in prepackaged containers and bulk bins.
- You can buy even quinoa flour from the market and use it as the perfect thickener for soups, sauces, and gravies.
- When storing quinoa at home, make sure to use an airtight container (plastic or glass); else air, moisture, and sunlight might cause the oil in it to go rancid.
- Storing quinoa in a refrigerator will save the grains from bug infested and also provide protection against rancidity.
- If you are storing quinoa in a refrigerator, it will remain fresh for approximately 3 to 6 months.
Health Benefits of Quinoa:
- Quinoa has low content of saturated fats and cholesterol which makes it an ideal food for every health conscious consumer.
- Riboflavin present in quinoa reduces the frequency of migraine attacks, by producing energy metabolism within brain and muscle cells.
- The presence of potassium and magnesium in quinoa prevents clogging of arteries and hence, relieves stress on the heart.
- It is a good source of insoluble fiber that helps avoid gallstones, especially in women who are more prone to them.
- The high content of copper present in it helps in oxidizing glucose, generates skin coloring agent melanin and acts as catalyst in the formation of hemoglobin.
- It is believed to be a good source of magnesium, which provides relief from migraine headaches, relaxes blood vessels, and decreases the risk of hypertension.
- It is rich source of manganese, which acts as antioxidant in the body and helps it get rid of dangerous cancer cells and other diseases.
- The seeds are godsend gift for people who are allergic to wheat and are suffering from Celiac disease, as it is gluten free.
- Quinoa is rich in protein content. Actually, it is a complete protein since it contains all the essential amino acids, especially lysine, which is required by the body to grow and repair tissues.
- It is a wonderful source of fiber, which aids easy elimination and toning of colon. Thus, it is also helpful for constipation.
- As they are rich in carbohydrates, acts as an efficient fuel for energy production required by children and athletes.
- Also, it is a good source of calcium, which is extremely important for the growth of healthy teeth, bones and skin.
Caution:
Quinoa seeds have not an allergic property and do not contain measurable amounts of purines. As it is a member of Amaranthaceae-Chenopodiaceae plant family, it contains oxalates in different varieties. So, people who take quinoa seeds in their diet are advised to check or restrict their oxalate diet.
Some Cooking Tips for Quinoa:
- Quinoa flour can be added in cookies and muffins recipes, to pass on a different flavor. It can also be used as delicious thickener in soups.
- Quinoa can be served at breakfast as porridge, by adding nuts and fruits to it.
- The noodles made from quinoa can be tried to have a tempting and nutritious pasta treat.
- Soaking quinoa for sometime before cooking will help it cook uniformly. You can even soak it for 5 minutes in hot water, if you lack time.
- It can be enjoyed as salad by combining chilled and cooked quinoa with pumpkin seeds, pinto beans, coriander and scallions.
- Quinoa seeds have coating of saponin that imparts it a bitter taste and is quite toxic. It requires be soaking for minimum 15 minutes and washing under cold running water, imparts pleasant and delicate flavor.
- Quinoa grain can also be prepared in the same way as boiled rice. Boil 2 cups of water to prepare 1 cup of quinoa and cook it for 15 minutes. Then, keep it aside to let it absorb water. The size of the seed will enlarge considerably, with a tender and springy texture. Add salt and black pepper, as per taste.
Health Benefits of Quinoa (Video from Youtube):
