Superfoods: 10 reasons why you should be eating more Quinoa

Superfoods: 10 reasons why you should be eating more Quinoa
Savvy Maria

Savvy Maria

A teacher living in Cyprus trying to spread the vegan message and make the world a better place for human and non-human animals. Nutrition enthusiast, vegan foodie, panda obsessed & crazy dog lover
Savvy Maria

Superfoods is a term used to describe food that is nutrient-packed and considered to have great health benefits. Superfoods contain large doses of antioxidants, polyphenols, vitamins, and minerals. Consuming superfoods can help you lose weight, reduce risk of chronic diseases and generally allow you to enjoy a higher quality of life.

Every so often we will be discussing a particular superfood, giving you  all the nutritional details as well as recipe ideas! 

Quinoa is my personal favorite as I find it particularly appetizing and it can be used to create a variety of dishes.

Quinoa is a grain crop grown primarily for its edible seeds which are in general cooked the same way as rice.

Let’s have a look at what quinoa can do for your body.

10 Reasons you should be eating more Quinoa 

1. It’s a great source of protein 

smalleats-sff-quinoa3Most peoples‘ excuse for not giving up meat is the fear they will not be able to get enough protein from a plant-based diet. Forgive me for being a myth buster but considering that the average sedentary person needs to consume around 50 g of protein a day and a serving of cooked quinoa alone contains around 8 g, that story is simply far from the truth. Quinoa is a complete protein, meaning that it contains all 9 essential amino acids.

quinoa-red-white-and-black2. Quinoa is rich in iron

On average you should be receiving around 10 mg of iron a day. 100 g of quinoa packs approximately 1.4 mg of iron which accounts for more than 10% of your daily needs. However, quinoa contains mineral inhibitors (phytic acid) which might reduce the absorption of iron. To avoid that, soak quinoa overnight in warm water. Problem solved!  

 

READ ALSO:  8 Interesting Facts About Avocados

fiber-nutrition-in-quinoa-information3. It’s high in fiber

Fiber does wonders for your health. It lowers cholesterol levels, normalizes bowel movement and helps control blood sugar levels. Did I mention that it also helps you lose weight? Quinoa and other foods rich in fiber tend to be more ‘filling’, thus you are likely to eat less and stay satisfied longer.  On average a single serving of quinoa can provide up to 25% of daily fiber needed. 

omega-3_04. It contains omega-3 fatty acids and antioxidants

Omega-3&6 fatty acids and antioxidants lower the risk of heart disease.  

 

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5. Pure quinoa is gluten-free

Gluten is a protein composite which is found in different types of grains. Studies have shown that consumption of gluten can cause bloating, fatigue and inflammation in the intestine even to people who do not suffer from Celiac disease or are gluten sensitive. Quinoa, being gluten-free is very easy to digest!  

 

Vitamin-B-STACK-300x1686. Quinoa is high in vitamins B1, B2 & B3

They promote healthy skin, hair and vision! Who doesn’t want to always look  youthful and vibrant? 

Quinoa (2)7. It contains lysine

Lysine is an a-amino acid used in the biosynthesis of proteins. It is essential for tissue growth and repair. 

 

calcium-vegan-plant-based-strong-bones8. It is high in calcium

Quinoa is the perfect example for a non-dairy source of calcium. 1 cup of quinoa provides the average person with 8% of their daily calcium needs. You don’t need to consume milk in order to have healthy bones! 

smalleats-sff-featuredimage9. Quinoa is a great source of magnesium

Magnesium is vital for our bodies as it helps control blood sugar levels, regulates body temperature, increases energy production and promotes healthy bones and teeth.  

 

READ ALSO:  Asian-Style Cauliflower Vegan Recipe

10. It contains vitamins A, C and E

These vitamins essentially boost your metabolism and immune system.  

 

Superfood

 

The health benefits of Quinoa are undeniable.

If your local food store does not provide quinoa products you can buy some using the links below :

Suma organic White Quinoa

Biofair Organic Fairtrade Red Quinoa

Biofair Organic Fair Trade Black Quinoa

Biofair Organic Fair Trade Quinoa Tricolore

RealFoodSource Certified Organic Quinoa Flakes

Dr Karg Organic Spelt and Quinoa Snack

NIL Biofair Organic Fair Trade Rice Quinoa Spaghetti

Clearspring Organic Gluten Free Quinoa Flour

 

No wonder it’s a superfood! Stay tuned as I will soon be adding some delicious quinoa dishes to our recipe section!

For the time being, click on the link below for a vegan, low fat, gluten free Mediterranean  quinoa salad. Yum ☺

 

Sources:

https://en.wikipedia.org/wiki/Quinoa

http://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2

https://authoritynutrition.com/11-proven-benefits-of-quinoa/

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142

http://www.seedguides.info/quinoa/

https://authoritynutrition.com/how-much-protein-per-day/

http://www.mindbodygreen.com/0-4994/7-Benefits-of-Quinoa-The-Supergrain-of-the-Future.html

http://small-eats.com/2016/03/18/small-fact-friday-quinoa-and-protein/

http://www.dailyiron.net/quinoa/

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

https://authoritynutrition.com/6-shocking-reasons-why-gluten-is-bad/

https://www.verywell.com/is-quinoa-gluten-free-562849

https://en.wikipedia.org/wiki/Lysine

http://bembu.com/calcium-rich-foods

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