Quinoa Seeds: A Nutrient-Rich Superfood for Your Health and Palate
Quinoa (pronounced keen-wah) is a versatile and nutritious seed that is often treated as a grain in cooking. It comes from the flowering plant Chenopodium quinoa, which is a member of the amaranth family. The plant is native to the Andean region of South America, where it has been cultivated for thousands of years. There are many types of quinoa, including red, black, and white.
Benefits
Nutritional Facts to Wow You
Quinoa is gluten-free, high in protein and contain sufficient amount of all nine essential amino acids.
Nutritional Content
Amount per 100g
Principle | Nutrient Value | Percent of RDA | Principle | Nutrient Value | Percent of RDA |
Energy | 368 Kcal | 18.5% | Electrolytes |
|
|
Carbohydrates | 64.16 g | 49% | Sodium | 5 mg | <1% |
Protein | 14.12 g | 35% | Potassium | 563 mg | 12% |
Total Fat | 6.07 g | 20% | Minerals |
|
|
Cholesterol | 0 mg | 0% | Calcium | 47 mg | 5% |
Dietary Fiber | 7 g | 18.5% | Copper | 0.590 mg | 65.5% |
Vitamins |
|
| Iron | 4.57 mg | 57% |
Folates (B9) | 184 μg | 46% | Magnesium | 197 mg | 42% |
Niacin (B3) | 1.520 mg | 9.5% | Manganese | 2.003 mg | 87% |
Riboflavin (B2) | 0.318 mg | 24% | Phosphorus | 457 mg | 65% |
Thiamin (B1) | 0.360 mg | 30% | Selenium | 8.5 μg | 15% |
Vitamin A | 14 IU | 0.5% | Zinc | 3.10 mg | 28% |
Vitamin E | 2.44 mg | 17% | Phyto-nutrients |
|
|
Vitamin K | 0 | 0% | Carotene-β | 8 μg | — |
|
|
| Crypto-xanthin-β | 1 μg | — |
|
|
| Lutein-zeaxanthin | 163 μg | — |
Nutritional Content
Amount per 100g
Principle | Nutrient Value | Percent of RDA |
Energy | 368 Kcal | 18.5% |
Carbohydrates | 64.16 g | 49% |
Protein | 14.12 g | 35% |
Total Fat | 6.07 g | 20% |
Cholesterol | 0 mg | 0% |
Dietary Fiber | 7 g | 18.5% |
Vitamins |
|
|
Folates (B9) | 184 μg | 46% |
Niacin (B3) | 1.520 mg | 9.5% |
Riboflavin (B2) | 0.318 mg | 24% |
Thiamin (B1) | 0.360 mg | 30% |
Vitamin A | 14 IU | 0.5% |
Vitamin E | 2.44 mg | 17% |
Vitamin K | 0 | 0% |
Electrolytes |
|
|
Sodium | 5 mg | <1% |
Potassium | 563 mg | 12% |
Minerals |
|
|
Calcium | 47 mg | 5% |
Copper | 0.590 mg | 65.5% |
Iron | 4.57 mg | 57% |
Magnesium | 197 mg | 42% |
Manganese | 2.003 mg | 87% |
Phosphorus | 457 mg | 65% |
Selenium | 8.5 μg | 15% |
Zinc | 3.10 mg | 28% |
Phyto-nutrients |
|
|
Carotene-β | 8 μg | — |
Crypto-xanthin-β | 1 μg | — |
Lutein-zeaxanthin | 163 μg | — |
Quinoa Unveiled
Serving Size, Health Benefits, and Delicious Ways to Incorporate into Your Diet
How much Quinoa Seeds to be consumed in a day
You can eat one-two cups of cooked quinoa in a day. A study by Harvard Public School of Health has reported that eating a bowl of quinoa daily is healthy and without any side effects. Cooked quinoa consists of 71.6% water, 21.3% carbohydrates, 4.4% protein, and 1.92% fat. One cup (185 grams) of cooked quinoa contains 222 calories.
Benefits of Quinoa Seeds
Quinoa seeds offer a powerhouse of nutrients, including complete proteins, fiber, vitamins, and minerals, promoting overall health and well-being with every bite.
Quinoa is naturally gluten-free
Quinoa is the best alternative to a gluten-free diet as it can dramatically increase the nutrient and antioxidant value of your diet. It can be used in place of other gluten-free food items like potato, tapioca, and corn. It is also nutritionally better than rice as it provides the required intake of protein, calcium, iron, and fiber making the diet more balanced, thereby meeting the dietary requirements of the condition.
A rich source of protein
Quinoa is known to be one of the only few plant foods that is a complete protein food, It is a source of essential amino acids like lysine, methionine, and tryptophan. Having protein on your plate is key to proper nutrition and maintaining blood, skin, muscle, bone, and health.
Loaded with minerals
Quinoa is very high in all four minerals, particularly magnesium and iron. Magnesium helps to relax blood vessels and helps in reducing type 2 diabetes, while promoting healthy blood sugar levels, and keeping the body healthy, free of headaches, muscle cramps, and insomnia. Quinoa is full of iron and is the perfect food for those that suffer from iron deficiencies.
High in plant compounds
Quinoa contains large amounts of flavonoids. Flavonoids are a particular kind of antioxidants that fight to prevent diseases such as osteoporosis, cardiovascular diseases, and cancer. Two flavonoids that have been found in large amounts are Quercetin and Kaempferol. These flavonoids have been shown to have anti-inflammatory, anti-viral, and anti-depressant properties which helps keep oneself healthy and balanced.
Improves skin health
Quinoa contains lysine, It helps repair damaged skin and counterbalances the oxidant effect of free radicals from sun and pollution exposure. It also helps reducing brown spots as the vitamin B found in quinoa reduces the dark melanin deposits that leads to age spots and other pigment related conditions.
Quinoa and weight loss
With quinoa being an insoluble fiber, it helps increase the feeling of fullness, keeping you fuller for longer and aiding in weight loss. As it is also rich in dietary fiber and protein, it increases metabolism and reduces food cravings, thereby decreasing calorie intake Quinoa is particularly helpful for vegetarians trying to lose weight who have trouble finding foods that will fill them up. Quinoa is also low on the glycemic index (GI) and it means that quinoa is safe for diabetes and helps keep blood sugar under control.
Ways to include Quinoa Seeds in your daily diet
Eat quinoa in any form as it is sumptuous and healthy at the same time. you can use it in many different dishes, including sweet and savory options. Just make sure your quinoa has been rinsed before cooking to remove compounds called saponins — these can taste bitter. It can be ready to eat in as little as 15–20 minutes.
- Quinoa with vegetables- Wash and boil quinoa and keep it aside. Now wash and cut veggies and herbs of your choice. Sautee the veggies and herbs in 1tsp olive oil, add lemon juice and salt to the veggies, mix it for a minute. Now add boiled quinoa, stir for a while and serve.
- Make breakfast porridge- Quinoa isn't just a savoury ingredient -- you can use it as a base for breakfast porridge and add your favourite fruit, nuts and yoghurt on top.
- Quinoa Baked Goods: Incorporate quinoa flour or cooked quinoa into baked goods like muffins, pancakes, or energy bars for an added nutritional boost.
Disclaimer
The information provided here is for educational/awareness purposes only. It is not a replacement for medical help from a healthcare professional. Kindly do not use it to diagnose or treat any health issues. It is important to check with a qualified medical professional to see if the information is right for you and before taking any medication. While we strive to keep the information accurate and up-to-date, Ò MORSEL GOÛTER makes no guarantees or warranties (express or implied) about the accuracy, adequacy, completeness, legality, reliability, or usefulness of the information. Ò MORSEL GOÛTER is not responsible for any issues that may arise from using the information.