Health Benefits of Quinoa
Quinoa is a pseudocereal and belongs to the Amaranthaceae family. Often mentioned as a super grain, quinoa is loaded with nutrients. Quinoa seeds are widely consumed and can be added in salads, soups, smoothies, shakes and porridge. So, let”s have a look at the nutritional and health benefits of quinoa.
Nutritional Benefits of Quinoa
Quinoa is rich in calories. It gives around 350 calories for 100 grams of its consumption. It primarily contains carbohydrates and dietary fibre. It is even rich in protein and fat and contains polyunsaturated fatty acid in majority. Vitamin-A, Vitamin-B complexes, Vitamin-C, Vitamin-E and Vitamin-K are present in it. Calcium, magnesium, phosphorous, potassium, iron and zinc are few minerals found in quinoa.
Quinoa restricts Diabetes
Inflammation is one of the prime reasons for diabetes. Quinoa is loaded with anti-inflammatory agents. They are phenolic acids, vitamin E compounds, and polysaccharides. These nutrients can help combat type-2 diabetes. Quinoa is even rich in soluble fibre, which helps in delaying the disintegration of food particles. This helps in proper supply of glucose to the body. It is also low in glycaemic index and thus prevents sudden spikes. High ratio of protein to carbohydrate is one of the other reasons for the proper regulation of sugar in the body. Quercetin is a kind of antioxidant present in quinoa which helps in reducing the onset of diabetes.
Quinoa reduces Cholesterol
High amount of dietary fibre aids in reducing cholesterol, as they restrict the absorption of it in the blood. Cholesterol is directly flushed out of the body by consuming dietary fibre rich foods. It is even rich in antioxidants like quercetin and kaempferol, which can also reduce bad LDL cholesterol and triglyceride in blood. It also contains magnesium, which can help in relaxing the blood vessels. Deficiency of magnesium can increase the level of angiotensin II, which can increase blood pressure. High blood pressure is related to heart strokes and other cardiovascular diseases.
Quinoa can lower Blood Pressure
Potassium is found in high amount in quinoa. It can counterbalance the effect of sodium in the body. Sodium is not present in quinoa, thus making it more potent in decreasing the blood pressure.
Quinoa benefits for Healthy Bones
Protein is necessary for the absorption of calcium in the bones. Quinoa contains nine essential amino acids, which are required for the development of collagen and bone matrix.
Quinoa helps maintain Weight
Quinoa is a high calorie diet. It is loaded with dietary fibre, so a person can remain sated for a long duration. Moreover, it is high in protein compared to carbohydrates and can help build lean muscles.
Other Health Benefits Of Quinoa
- Quinoa contains lysine, which aids in repair and growth of tissues.
- Many people are allergic to gluten. Quinoa is a gluten free grain and can be consumed by everyone to reap its benefits.
- Insoluble fibre in quinoa can help prevent the formation of gallstones.
- Riboflavin is present in quinoa. It is a type of Vitamin-B which can aid in preventing headaches. Consumption of riboflavin makes the oxygen transfer more efficient and thus keeps the cells healthy.
- Saponin is a compound in quinoa which has antiseptic properties. It can be applied on cuts or skin bruises.
- Quinoa is a source of magnesium. Magnesium aids in relaxing blood vessels and thereby alleviates migraines. Magnesium also plays an important role in reducing Type 2 diabetes by promoting healthy blood sugar control. It aids in transmitting nerve impulses, monitors body temperature, energy production, and the synthesis of healthy bones and teeth.