Health Benefits of Quinoa

The cultivation of quinoa can be traced back 3000 to 4000 years in history. It is technically a seed, but often referred to as a grain. It is actually the edible seed of the plant known as Chenopodium quinoa. It is related to leafy green vegetables like spinach and Swiss chard. Extensive study has been able to discover the fact that unlike wheat or rice, this seed is a complete package along with a rich protein source among plant foods. Apart from a rich source of protein, quinoa nutrition also boasts of high quantity of dietary fiber, phosphorus, magnesium and iron. Also, since this stuff is gluten-free, it is easily digestible. So, considering all these properties, the seed is also being used in NASA's long-duration manned spaceflights.

Nutritional Benefits of Quinoa

Quinoa Nutritional Values
Let us begin this write up with the basic quinoa nutrition facts. The percentage values that have been presented in the table below, are according to a 2000 calorie diet, and for a serving size of 185 g (a cup) of cooked quinoa.

Nutrients	Quinoa Nutritional Values
Total Fat	4 g (5%)
Cholesterol	0 mg (0%)
Sodium	13 mg (1%)
Total Carbohydrate	39 g (13%)
Dietary fiber	5 g (21%)
Protein	8 g (16%)
Vitamin A	9.3 IU (0%)
Vitamin B1 (Thiamin)	0.2 mg (13%)
Vitamin B2 (Riboflavin)	0.2 mg (12%)
Vitamin B3 (Niacin)	0.8 mg (4%)
Vitamin B6 (Pyridoxine)	0.2 mg (11%)
Vitamin B9 (Folate)	77.7 mcg (19%)
Calcium	31.5 mg (3%)
Iron	2.8 mg (15%)
Magnesium	118 mg (30%)
Phosphorous	281 mg (28%)
Potassium	318 mg (9%)
Zinc	2.0 mg (13%)
Copper	0.4 mg (18%)
Manganese	1.2 mg (58%)
Selenium	5.2 mcg (7%)

Quinoa calories for the same serving: 222

Health Benefits of Adding Quinoa to Your Diet

• The most important health benefit of this seed is related to its high content of protein. As already mentioned, it is a complete protein meal that fulfills all the protein requirements, especially for vegans.
• People suffering from migraines, can benefit greatly, by making this seed a regular part of their diet. Quinoa helps in treating this problem as it is also rich in magnesium. It helps in producing a relaxing effect on the blood vessels thus, reducing the pain. Also, the magnesium content reduces the intensity of hypertension, and other cardiovascular diseases.
• Another important nutritional benefit of quinoa is its abundance of fiber. It helps in weight loss, reduces risks of breast cancer in pre-menopausal women, and most importantly, improves digestion.
• The manganese and copper content of quinoa show antioxidant properties, and protect the cells of the body from free radical damage. Even this is one important quinoa nutritional benefit.
• Eating quinoa helps in maintaining an even level of energy in the body. Thanks to the riboflavin in the seed. Also, this nutrient helps in reducing attacks of migraines in people suffering from this condition.
• High cholesterol levels can also be controlled with the help of this seed.
• According to research, regular consumption of quinoa and other whole grains, is known to reduce the risk of asthma in childhood by 50%.

So these are the health benefits that you may reap by including this 'super grain' in your daily diet. It is pretty amazing to learn that something as simple as quinoa may provide so many health benefits. So, the next time you go grocery shopping, spare some space in your bag for these highly nutritious seeds. Take care!