18 Health & Nutritional Benefits of Quinoa

Perhaps you’ve been hearing about Quinoa and are curious as to all of the benefits that can be had by eating it. It’s a truly fascinating food, and worth taking a closer look at its different features and what it can provide for you. It’s been known in health circles for quite some time now, but has only received attention from the mainstream in recent years. Once you see what it can do you’ll probably be adding it to your meals on a regular basis, and we’ve got you covered with our list of 101 Quinoa Recipes.

quinoa amino acids

1. Contains All Amino Acids

One of the most impressive qualities of Quinoa is its protein make-up. It’s not animal source of protein but boasts some pretty good numbers. The protein alone would be enough to eat it, but it contains all 8 of the amino acids that your body needs to truly function at its best. There are supplements out there that you can buy to get all of those amino acids in one place, or you can start eating Quinoa daily to get them from a natural food source.

2. High in Fiber

The fiber content in Quinoa is what gets many people interested in eating it. If you have trouble thinking of ways to increase your fiber and have resorted to buying and eating fiber bars or fiber fortified cereals to get the job done, you might be better off getting a supply of Quinoa. It contains a fifth of how much fiber you need each day in every one cup serving. That’s pretty impressive considering that most Quinoa recipes are filled with other foods like black beans that have a good amount of fiber so you can get a substantial portion of your fiber needs met in one meal.

3. High in Iron

For those that have trouble keeping up with their iron needs, Quinoa can be a big help with that, and it also is a tastier option than taking an iron supplement. In just a one cup serving you’re getting 15% of how much iron you need each day. That’s a good boost to your system and can assist with any deficiencies. Getting enough iron is good for your brain and your muscles, and having the right amount will prevent anemia. Consider these other iron-rich veggies if you’re concerned about your iron levels.

4. High in Magnesium

Magnesium doesn’t get as much attention as some other vitamins and minerals do, but it’s still an important mineral that your body needs in order to help prevent things like osteoporosis and heart disease, while helping to balance blood pressure and helping with diabetes. You can get one third of your RDA of magnesium from just one full serving of Quinoa. That’s pretty impressive since many foods only contain a trace amount of it, or none at all. If you feel like your levels could use a boost, try these other foods that are high in magnesium.

high in riboflaven

5. High in Riboflavin

Riboflavin is also known as Vitamin B2, part of the family of B Vitamins and responsible for providing much needed antioxidants to assist the body with a number of functions. It also helps with enzyme performance and oxygen delivery throughout the entire body. It’s a pretty important vitamin. Six percent of your daily needs per 100 grams of Quinoa might not sound like a lot, but many foods contain a bit of riboflavin, so it adds up throughout the day, Quinoa just gives it a nice contributing boost.

6. Rich in Manganese

Manganese is something you definitely don’t want to go without for any stretch of time, and with Quinoa you won’t have to because it provides almost half of what you need in just one serving. The symptoms of being low on manganese include having high blood pressure levels, high cholesterol levels, neurological problems, hearing impairments, and more. The number one cause of running a manganese deficiency is not eating enough foods that are rich in it. That’s why making Quinoa a part of your lifestyle is a good idea.

7. Contains Lysine

One special amino acid that Quinoa contains is called Lysine. Lysine is usually found in sports supplements by those trying to add lean muscle to their body. It’s been said to also help strengthen the immune system, so Quinoa is great to eat during those months when everyone seems to be getting sick. It’s also been proven to help raise serotonin levels, which is a way to help you feel more relaxed and get into a calm state. Instead of using a supplement to get it, you can simply start eating more Quinoa.

8. Has Antiseptic Properties

During the processing of Quinoa there are saponins which are removed from it and then reused as an antiseptic, as well as a detergent. This shows just one more aspect of this superseed. There is some misperception as to what Quinoa is exactly, whether it’s a grain or a seed. The part that is edible is the seed, which makes it great for grain-free diets and diet plans. But the plant that it grows on is grain-like which causes the confusion. There are many benefits to the plant, and it shows just how versatile it can be, much the same way aloe can be eaten, and used to treat the skin.

supports a gluten-free diet

9. Supports a Gluten-Free Diet

When you’ve gone gluten free either for medical reasons or for dietary ones, you’ll quickly find out that while there may be more GF options than there were a decade ago, there is still a lot of room for more products. In the meantime you can stay gluten-free by using Quinoa. It’s not a grain, it’s a seed, and it doesn’t contain any wheat or gluten in it, so you can feel free to enjoy it in loads of different Quinoa recipes without worrying if it’s going to upset your system.

10. Low on the Glycemic Index

Quinoa clocks in at 53 on the Glycemic Index, which limbos under the 55 required to be considered a food that helps to stabilize your blood sugar. This makes it a good food if you’re trying to prevent getting diabetes, and you can combine it with any other foods that are also low on the GI scale so that you can nourish yourself without having to worry about spiking your blood glucose levels. Some diets, like the Paleo diet, consider a ranking of 53 high, so it’s all a matter of perspective and what your end goal is.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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7 Comments

  1. Sneha says:

    One of the best food we can have is quinoa. Thank you for providing such a huge list of benefits of quinoa.

  2. happy says:

    Thanks so much for this. I take Quinoa & it seems it helps on my blood pressure.

  3. josette says:

    I am new to Quinoa I love much a sister from my church introduced me to it I feel fine since I start eating it I have a very high blood pressure. Quinoa help me.thank u for letting me know and others about the benefits.

  4. SUBAHU JAIN says:

    thanks for showing and enlightening us all about this super food, i am going to start consuming it soon, its on my grocery purchase list now

  5. Charrell says:

    Thank you for writing such an informative article about quinoa I will definitly be including it into my meal plan it will be fun learning different ways to cook it♤

  6. Vinaykumar says:

    I used Quinoa for 2months and found good results l am diabetic for last 23years and on insulin now l am comfortable like to take regular
    Thanks

  7. eating questionnaire says:

    Having read this I thought it was extremely informative.
    I appreciate you spending some time and effort to put this content together.
    I once again find myself personally spending way too much time both reading
    and posting comments. But so what, it was still worthwhile!

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