Quinoa illustration. © 2019 Merdeka.com Pixabay / Einladung_zum_Essen Merdeka.com – The benefits of quinoa can be said to be quite diverse. Quinoa is one of the most popular healthy foods in the world. Quinoa is gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids.
In addition, quinoa is also high in fiber, magnesium, iron, potassium, calcium, phosphorus, antioxidants, B vitamins, and vitamin E. Quinoa is a food that is commonly used as an alternative to rice for those who are running a diet program.
Quinoa contains quite low calories. In 100 grams of quinoa that has been cooked, quinoa calories are only 120. For this reason, quinoa is a suitable food to help you lose weight.
The following Merdeka.com summarizes the benefits of quinoa for health, launching from the Healthline page:
Quinoa is Full of Nutrients
Quinoa is a very popular food that is even now labeled a superfood. There are three main types of quinoa, namely white, red, and black. Here’s the nutritional content in 1 cup (185 grams) of cooked quinoa (2):
- Protein: 8 grams.
- Fiber: 5 grams.
- Manganese: 58% of the recommended daily allowance (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.
- More than 10% of the RDA for vitamins B1, B2 and B6.
- Small amounts of calcium, B3 (niacin) and vitamin E.
Contains Quercetin and Kaempferol Plant Compounds
Two types of flavonoids that are very good for the body, namely quercetin and kaempferol are found in high amounts in quinoa. In fact, the quercetin content of quinoa is even higher than high quercetin foods like cranberries.
This important molecule has been shown to have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects. By including quinoa in your diet, you will significantly increase your total intake of this important nutrient.
High in Fiber
Another important benefit of quinoa is its high fiber content. Numerous studies have shown that soluble fiber can help lower blood sugar levels, lower cholesterol, increase satiety, and aid weight loss. One study looking at 4 varieties of quinoa found a range of 10-16 grams of fiber per every 100 grams.
High in Protein and Essential Amino Acids
Protein is made of amino acids, nine of which are called essential, because your body can’t produce them and needs to get them through your diet. If a food contains all nine essential amino acids, it is referred to as a complete protein.
The problem is that many plant foods lack certain essential amino acids, such as lysine. However, quinoa is an exception to this, as it contains an adequate amount of all the essential amino acids. For this reason, quinoa is an excellent source of protein. It has more and better protein than most whole grains
Has a Low Glycemic Index which is Good for Blood Sugar Control
Eating foods high on the glycemic index can stimulate hunger and contribute to obesity. Such foods have also been linked to many diseases such as type 2 diabetes and heart disease. Quinoa has a glycemic index of 53, which is considered low.
High in essential minerals such as iron and magnesium
Many people don’t get enough of certain important nutrients. This is especially true of several minerals, especially magnesium, potassium, zinc and iron. Quinoa is very high in 4 minerals, especially magnesium, with one cup (185 grams) providing about 30% of the RDA.
The problem is that it also contains a substance called phytic acid, which can bind to these minerals and reduce their absorption. However, by soaking or growing quinoa before cooking, you can reduce the phytic acid content and make this mineral more bioavailable.
High in antioxidants
Quinoa is very high in antioxidants, which are substances that neutralize free radicals and are believed to help fight aging and various diseases. One study examined the antioxidant levels in five cereals, three pseudo-cereals and two legumes and found that quinoa had the highest antioxidant content of all foods.
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