Quinoa what is the benefit

And they also contain quercetin and kaempferol, two important plant compounds, more of which we will discuss later. Quinoa is gluten-free, which means it is party time for individuals who are intolerant to gluten. And it has a low glycemic index — and this means party time for diabetics too. The seeds brim with antioxidants 1.

Probably a million other reasons you will love quinoa. But in this post, we discuss a few very important of them. It all started about 4, years ago in the Andean region of Peru, Bolivia, and Chile — where humans had domesticated it for consumption. However, archaeological evidence says quinoa originated some 7, years ago. Around the time of Spanish arrival, quinoa was well developed technologically and well distributed within the Inca territory it was called the gold of the Incas , where it was believed to provide stamina to Inca warriors.

And The Quinoa Corporation called it the supergrain of the future. The plant has undergone numerous morphological changes over the course of human history — as a result of its domestication. Some of these changes include a compact flower head of the plant, an increase in the size of the stem and the seed, and high levels of pigmentation.

The nutrients in quinoa are the real deal as they alone are responsible for the rest of this post. So, here you go. Here are the quinoa nutrition facts, There are many surprising benefits of quinoa nutrition, Quinoa is packed with essential nutrients such as antioxidants, vitamins and minerals.

A cup of quinoa contains calories. It contains just 4 grams of fat, 5 grams of fiber, and 8 grams of protein. In addition, it also has —. You can count on quinoa benefits. The fiber also protects the heart and prevents deadly diseases like cancer. The antioxidants this food contains work magically for skin and hair health.

All your gym workouts and well-disciplined diets are great, and adding quinoa can only make things better. Quinoa is high in fiber. In fact, much higher than most grains and seeds. Though a major part of the fiber in quinoa is insoluble, it still does contain a decent amount of its solid cousin.

One cup of the seeds contains 2. There is something else in quinoa that warrants our attention. It is hydroxyecdysone, a compound known to help with weight control. Research suggests that this compound helps burn more calories and consequently aids weight control 3.

It also makes individuals absorb less fat from their diet. Let us bust a common myth — that only individuals above fifty years must be really concerned about bone health. In actuality unless one happens to be a distant relative of a walrus , everyone must be concerned about the health of their bones. Irrespective of their age.

Given that quinoa is rich in magnesium , it works great for bone health. The mineral plays a role in bone formation. Quinoa is also rich in protein 1 cup contains 9 grams of it , a nutrient that serves as a building block for the bones 4. More importantly, it contains all the nine essential amino acids that the body cannot produce on its own, which have a part to play in this aspect. As per other studies, the magnesium and manganese in quinoa also help prevent osteoporosis 5.

Getting to the point, the soluble fiber is what makes quinoa a wonder food for your heart. Your liver utilizes some of the cholesterol in your body to produce these bile acids. When the stores are depleted, your liver pulls cholesterol from your blood to produce these acids. Are you beginning to get the idea here? Simply put, quinoa somehow provokes your liver to extract cholesterol from the blood. Eating quinoa means lower levels of bad cholesterol, and this means a reduced risk of atherosclerosis and coronary heart disease.

And this means you are going to live longer. Party time, again! Quinoa contains fatty acids, 25 percent of which comes in the form of oleic acid. Now, oleic acid is your friend 6. It is a heart-healthy monounsaturated fatty acid, and 8 percent of it is ALA alpha-linolenic acid , which is the omega-3 fatty acid predominantly found in plants.

We already saw quinoa is rich in B vitamins, nutrients that help treat age spots and other conditions related to skin pigmentation by reducing the deposits of dark melanin in the skin.

And the vitamin B12 in quinoa interacts with the other B vitamins to maintain a healthy skin complexion. Quinoa also contains tyrosinase inhibitors, enzymes that decrease pigmentation and the associated problems 7. And the vitamin B3 in quinoa, also called niacinamide, helps treat acne.

It soothes the red and inflamed areas often associated with acne breakouts. Quinoa contains vitamin A, which is the mother of all vitamins when it comes to delaying the aging process. It reduces fine lines and makes your skin look young. And the riboflavin in quinoa or vitamin B2 improves skin elasticity. It even treats acne — as it can help reduce sebum production. Yes, these fight the free radicals that are almost always responsible for early aging.

If you look into the mirror and suddenly feel you are looking like your aunt, you know who the culprit is. By the way, you can use this face pack to delay your aging signs. Blend this boiled quinoa with 3 teaspoons of yogurt, 2 egg yolks, and 2 drops of mimosa essential oil. Apply it to your face and neck and leave it on for 20 minutes. Quinoa contains natural protein and anti-aging properties while soy milk nourishes and repairs the sun damaged skin by enhancing its elasticity.

This face pack will also make the skin smooth and even toned. The fiber in quinoa produces butyrate, an important fatty acid that turns off genes related to inflammation. And the B vitamins in quinoa reduce homocysteine levels an inflammatory hormone in the body.

More interestingly, the digestion of fiber in quinoa and fiber, in general releases acetate — which then travels to the brain and signals us to stop eating.

The logic is simple — if you eat less, you are less likely to be taking in pro-inflammatory foods. Quinoa also contains compounds called saponins, which studies have shown to have anti-inflammatory properties 8. Because cancer is beatable. And preventable too. Thanks to quinoa. Harvard University says a daily bowl of quinoa can save your life. A study shows that eating a bowl of quinoa daily can reduce the risk of premature death by cancer 9. And the American Institute for Cancer Research has a thing to say about its usage — each quinoa grain is coated with a bitter substance to protect it as the crop grows, so ensure you put it in a sieve and rinse before you even start cooking A Polish study also speaks about how quinoa can be a savior during cancer.

These leaves exert chemopreventive and anticancer effects However, quinoa is an exception to this, because it contains sufficient amounts of all the essential amino acids.. It has both more and better protein than most grains With 8 grams of quality protein per cup grams , quinoa is an excellent plant-based protein source for vegetarians and vegans.

Quinoa is high in protein compared to most plant foods. It also contains all the essential amino acids that you need, making it an excellent protein source for vegetarians and vegans. Eating foods that are high on the glycemic index can stimulate hunger and contribute to obesity 19 , Such foods have also been linked to many of the common, chronic, Western diseases like type 2 diabetes and heart disease Quinoa has a glycemic index of 53, which is considered low The glycemic index of quinoa is around 53, which is considered low.

This is particularly true of some minerals, especially magnesium , potassium, zinc and for women iron. The problem is that it also contains a substance called phytic acid , which can bind these minerals and reduce their absorption Quinoa is also pretty high in oxalates , which reduce the absorption of calcium and can cause problems for certain individuals with recurring kidney stones 24 , Quinoa is very high in minerals, but its phytic acid can partly prevent them from being absorbed.

Soaking or sprouting degrades most of the phytic acid. Given its high beneficial nutrient content, it makes sense that quinoa could improve metabolic health. To date, two studies, in humans and rats respectively, examined the effects of quinoa on metabolic health. The human-based study found that using quinoa instead of typical gluten-free breads and pastas significantly reduced blood sugar, insulin and triglyceride levels Research in rats showed that adding quinoa to a diet high in fructose almost completely inhibited the negative effects of fructose Two studies, in humans and rats respectively, show that quinoa can improve metabolic health, by reducing blood sugar, insulin and triglyceride levels.

However, more research is needed. Quinoa is very high in antioxidants, which are substances that neutralize free radicals and are believed to help fight aging and many diseases. One study, researching antioxidant levels in five cereals, three pseudo-cereals and two legumes found that quinoa had the highest antioxidant content of all ten foods Allowing the seeds to sprout seems to increase the antioxidant content even further Quinoa appears to be very high in antioxidants.

Sprouting increases their antioxidant levels even further. In order to lose weight , you need to take in fewer calories than you burn. Certain food properties can promote weight loss, either by boosting metabolism or reducing appetite. The high amount of fiber may increase feelings of fullness, making you eat fewer calories overall The fact that quinoa has a low glycemic index is another important feature, as choosing such foods has been linked to reduced calorie intake Although there is currently no study that looks at the effects of quinoa on body weight, it seems intuitive that it could be a useful part of a healthy weight loss diet.

Quinoa is high in fiber, protein and has a low glycemic index. These properties have all been linked to weight loss and improved health. While not directly a health benefit, the fact that quinoa is very easy to incorporate into your diet is nonetheless important. Depending on the type of quinoa, it can be important to rinse it with water prior to cooking to get rid of saponins, which are found on the outer layer and can have a bitter flavor.

It should now have absorbed most of the water and gotten a fluffy look. If done right, it should have a mild, nutty flavor and a satisfying crunch. You can easily find many healthy and diverse recipes for quinoa online, including breakfast bowls, lunches and dinners. Rich in fiber, minerals, antioxidants and all nine essential amino acids, quinoa is one of the healthiest and most nutritious foods on the planet. Purchase quinoa at local retailers or online.

When it comes to healthy grains, quinoa and rice both provide benefits. This is a detailed article about chia seeds and their health benefits. Here are 11 ways that chia seeds can improve your health, based on science. Quinoa has been called a "superfood" because it's full of nutrients. Quinoa seeds can be black, red, white, purple, pink, yellow, gray, orange, green or yellow. In the United States, white traditional and red Incan quinoa are commonly available.

While the white variety is more flavorful, the red contains more nutrients. It's also "an excellent source of magnesium, phosphorus, manganese and folate. A article in the Journal of the Science of Food and Agriculture stated that quinoa's "unusual composition and exceptional balance" of protein, oil and fat, as well as its minerals, fatty acids, antioxidants and vitamins, make it a highly nutritious food. The article also noted that phytohormones are found in quinoa, unlike many other plant foods.

Phytohormones help regulate plant growth. Some types, called phytoestrogens, are being studied as a treatment for menopause symptoms because they sometimes behave like estrogens in the body. A study in the Journal of Nutraceuticals and Food Science determined that compared to other cereals, which people around the world rely upon for macronutrients, quinoa has more protein and a greater balance of essential amino acids.

Nutritionally, it resembles milk protein more than cereals like wheat, corn and barley. It also surpasses cereals in amounts of dietary fiber, lipids, calcium, iron, zinc, phosphorus and vitamins B1, B2, B6, C and E.

Here are the nutrition facts for quinoa, according to the U. Essential amino acids are ones that the body cannot produce on its own, and complete proteins contain all of them in roughly equal measure. There are nine essential amino acids, listed by the National Institutes of Health as the following: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

Unlike other grains, quinoa is a particularly good source of lysine, according to the Ohio Agricultural Research and Development Center. Quinoa and other whole grains also contain 25 percent more protein than refined grains, according to Toups. Scientists are still working to understand all the implications of chronic inflammation on the body's health.

The Mayo Clinic lists autoimmune disorders like lupus and rheumatoid arthritis, asthma, inflammatory bowel disease and Chrohn's disease as problems in which chronic inflammation plays a role. Less obvious disorders influenced by chronic inflammation may include cardiovascular disease and cancer. Quinoa and other whole grains may help decrease the risk of this dangerous inflammation, according to Toups. They "help promote healthy gut microbes the friendly bacteria in the gut , which is important for preventing obesity, inflammation and disease.

Gluten-free diets are recommended for people with Celiac disease , a severe gluten intolerance. Though the scientific community is still debating the benefits of gluten-free diets for people who do not have Celiac disease, plenty of Americans have jumped on the bandwagon.

Medical News Today estimates that approximately 1. People who follow gluten-free diets can have a hard time getting all of their essential nutrients.

The Mayo Clinic lists iron, calcium, fiber, thiamin, riboflavin, niacin and folate as nutrients especially lacking in gluten-free diets. She pointed to a study published in the Journal of Human Nutrition and Dietetics in which researchers at Columbia University's Celiac Disease Center found that "the nutritional profile of gluten-free diets was improved by adding oats or quinoa to meals and snacks.

Most notable increases were protein