Credit: foodandwine.com
Quinoa, an ancient healthy seed, is a high protein, anti-inflammatory food that is gaining more popularity nowadays. Because of its health benefits, a lot of people are trying to add quinoa to their table but still don’t know how. We found this article that has some delicious recipes that include quinoa as a major ingredient. According to this article from authorotynutrition.com quinoa has significant health benefits:
1. Very nutritious
- Protein: 8 grams.
- Fiber: 5 grams.
- Manganese: 58% of the RDA.
- Magnesium: 30% of the RDA.
- Phosphorus: 28% of the RDA.
- Folate: 19% of the RDA.
- Copper: 18% of the RDA.
- Iron: 15% of the RDA.
- Zinc: 13% of the RDA.
- Potassium: 9% of the RDA.
- Over 10% of the RDA for vitamins B1, B2 and B6.
- Small amounts of calcium, B3 (niacin) and vitamin E.
Quinoa is an edible seed that has become very trendy among health conscious people. It is loaded with many important nutrients
2. Contains the plant compounds quercetin and kaempferol
These important molecules have been shown to have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects in animal studies
It contains large amounts of flavonoids, including quercetin and kaempferol. These are potent plant antioxidants with numerous health benefits.
3. Very high in fiber, much higher than most grains
Quinoa is much higher in fiber than most grains, with one source finding 17-27 grams of fiber per cup.
4. Gluten-free and perfect for people with gluten intolerance
Quinoa is naturally free of gluten and using it instead of typical gluten-free ingredients can increase the antioxidant and nutrient value of a gluten-free diet.
5. Very high in protein, with all the essential amino acids
It is high in protein compared to most plant foods. It also contains all the essential amino acids that we need.
6. Has a low glycemic index, which is good for blood sugar control
The glycemic index of quinoa is around 53, which is considered low. However, it is still relatively high in carbohydrates.
7. High in important minerals like iron and magnesium
Quinoa is very high in minerals, but the phytic acid can partly prevent them from being absorbed. Soaking or sprouting degrades most of the phytic acid.
8. Has beneficial effects on metabolic health
Two studies, one in humans and the other in rats, show that quinoa can improve metabolic health. This includes lower blood sugar and triglyceride levels.
9. Very high in antioxidants
Quinoa appears to be very high in antioxidants, which are increased even further after the seeds are sprouted.
10. May help you lose weight
Quinoa is high in fiber, protein and has a low glycemic index. These properties have all been linked to weight loss and improved health.
Have you tried one of these recipes? Share your experience on our Facebook page!
For the complete recipe list please follow the link below.
Have you tried one of these recipes? Share your experience on our Facebook page!
