Quinoa Health Benefits, Nutrition and Seed Facts

Health Benefits of Eating Quinoa

  • High in Protein

    Protein is one of the main health purposes of eating quinoa. A cup of quinoa supplies you 9 g of the nutrient. Moreover, you get the complete protein as the seeds contain 8 different essential amino acids, without having to look for other sources such as meat and dairy products. Protein is a vital nutrient as it helps your body grows and repairs the tissues.
  • Improve Migraines

    Quinoa is abundant with riboflavin or vitamin B2. Studies have found that frequent eating of quinoa aids in reduction of migraine attacks. It works well with magnesium -- an essential mineral found substantially in quinoa -- to bring down the intensity and frequency of migraines.
  • Promote Weight Loss

    With substantial dietary fiber content, the merits of quinoa can be extended to its capability in assisting weight loss. The soluble fiber and polyunsaturated fats make you feel full in between meals and less likely to eat. The food provides you with a high quantity of nutrients, while only contribute a low amount of fats.
  • Lower Triglyceride and Cholesterol Levels

    A laboratory test done on rats in 2010 found that quinoa was able to reduce the total cholesterol by 26% and triglycerides by 11%.
  • Good for Diabetes

    Quinoa is low-glycemic index (GI) and gluten-free, two health advantages that are beneficial to the diabetics. Research has proven that low-GI diets are important to type II diabetic patients as they delay the release of sugars into the blood, which is significant to regulate blood sugar in the body. Experts have linked gluten-free diets to lower risk of type I diabetes in children.
  • Protect against Hypertension

    Rich content of magnesium is also one of the many health properties of quinoa. About 50% of individuals with magnesium deficiency have high blood pressure. Magnesium is both useful and crucial mineral needed to prevent as well as to treat hypertension.
  • Antioxidants

    Quinoa is not a significant source of antioxidants. A trace amount of manganese and copper in the seeds function as antioxidants. 

Facts about Quinoa

Uncooked Quinoa Seeds

Quinoa (scientific name Chenopodium quinoa) is a plant that grows in dry climates, poor soil and high altitudes. It is originated from the Andes, and is cultivated in the Colorado Rocky Mountains and South America. Even though it can easily grow in dry climates, it grows best in rich soil.

Quinoa is flat and features an oval shape. It exists is assorted colors, such as black, red, brown and yellow. When cooked, the seed expands to 3 to 4 times its original size. It has a smooth and creamy texture, but its tail features a crunchy texture.

Although not officially a grain, quinoa certainly can substitute for almost any grain called for recipes. It is in fact the seed of a plant, which has relatives like Swiss chard, beets and spinach. Because of its delicate flavor and high levels of protein, magnesium, potassium, iron and copper, it is a rather popular food. Quinoa is loaded with dietary fiber and can be easily digested. 

Quinoa Nutrition Facts and Calories

Nutritional Value of 1 Cup (184 g) Uncooked Quinoa
Calories 626 kcal
Total Fat 10 g
Cholesterol 0 mg
Sodium 9 mg
Total Carbohydrates 109 g
Dietary Fiber 12 g
Sugars - g
Protein 24 g


Quinoa Recipe

How to Cook Curry with Chickpeas and Quinoa?

Serve: 4

  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 1/2 tablespoons minced ginger
  • 1 15-oz (425 g) can chickpeas, drained
  • 1/4 teaspoon cayenne
  • 2 teaspoons curry powder
  • 1 1/2 cups cooked quinoa
  • 1 15-oz (425 g) can diced tomatoes
  • Salt

Heat a sauce pan over medium-high heat. Put in the onions, a pinch of salt and cook, stirring frequently, until the onion turns soft. Stir in the garlic and ginger, and allow to cook for 1 minute. Add the chickpeas, cayenne, curry powder, and stir a little. Add the quinoa and tomatoes, switch the heat to low, then cover with the lid. Allow to simmer for 10 minutes to let the flavors blend. Season with salt. Serve in pita bread, if you like. 

Quinoa Side Effects

Complaint of adverse reactions from eating quinoa is lacking. However, it should be cooked to get rid of the saponin before eating. Cooked quinoa should be safe for pregnant women.

Related Seeds Articles:

Millet Health Benefits Couscous Health Benefits Buckwheat Health Benefits
Amaranth Health Benefits Flax Seed Health Benefits Brown Rice Health Benefits

Health Benefits of Seeds

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