Quinoa In The Diet: 7 Health Benefits
Including quinoa in the diet has numerous benefits. It is a variety of seeds also known as a mother cereal. It is a herbaceous plant from the same family as beets and spinach. It contains several nutrients not only in the seeds, but also in the leaves.
Nutrients include amino acids, unsaturated fatty acids, vitamins, minerals and a high amount of fiber.
100 grams of quinoa provide about 16 grams of protein. While 100 grams of this cereal provide 6 grams of fat.
Properties of quinoa
- Has a high level of protein, up to 25%
- Contains minerals such as iron, magnesium and calcium
- Contains Vitamin C, E, B1, B2 and B3
- It is rich in amino acids
- Provides Omega 6 fatty acids
- It has a very low glycemic index
- It is rich in fiber
Quinoa in the diet: benefits
1. Helps to lose weight
Do you want to lose weight? Then don’t hesitate to include quinoa in your diet.
- Its high fiber and protein content accelerates the digestion process. It also eliminates bad cholesterol (LDL) that builds up in the walls of the intestine.
- Quinoa, therefore, reduces constipation problems.
- Quinoa contains iron and vitamin B12 which facilitate energy production and weight loss . When the body does not have enough vitamin B, it does not synthesize nutrients effectively. In addition, the consumption of quinoa increases the feeling of satiety.
2. Reduces cholesterol
As we anticipated, quinoa contains soluble fiber, so it helps eliminate excess fat every time you eat something.
Furthermore, fatty acids increase good cholesterol (HDL) and reduce bad cholesterol (LDL).
We must not forget that antioxidants activate the metabolism and eliminate the fats that adhere to the arterial walls.
3. Provides energy
If there is one food that cannot be missing from an athlete’s diet, it is quinoa.
- This cereal contains proteins and amino acids, which are essential for muscles and tissues after physical exertion.
- Minerals and carbohydrates make quinoa an excellent source of energy.
- It also contains twice the protein than other grains.
4. Moisturizes the skin
Quinoa in the diet results in an antioxidant food due to the content of flavonoids that counteract premature aging and purify the excess of accumulated toxins.
- Contains lysine, which promotes the production of elastin and collagen. In other words, damaged tissues heal faster.
- The riboflavin present in quinoa contributes to the elasticity and softness of the skin.
5. Reduces migraine symptoms
In the case of migraines, vascular enlargement occurs because the nerve fibers that surround the blood vessels in the brain are stretched. This causes pain, inflammation and muscle spasms.
Quinoa contains a large percentage of magnesium, a mineral that promotes blood circulation and has the great ability to relax the veins .
6. Ideal to include quinoa in the diet in case of celiac disease and diabetes
Quinoa is gluten-free, so it poses no danger to celiac people.
People with diabetes can benefit from quinoa’s low glycemic index, which then regulates blood sugar levels and controls blood pressure.
7. Quinoa in the diet strengthens hair
The combination of nutrients, vitamins, calcium and phosphorus increases the degree of hydration of the scalp. In addition, quinoa prevents hair dryness and the appearance of dandruff.
How is quinoa made?
Quinoa cooks quickly and is a great way to consume protein without using meat.
Ingredients
- ½ cup of quinoa (100 g)
- 1 tablespoon of olive oil (16 g)
- 1 glass of water (200 ml)
- Hall (to taste)
Preparation
- First of all, wash the quinoa thoroughly under tap water for a few minutes
- In a pan heat the oil and sauté the quinoa
- Then add the water and salt to taste
- Finally, cover with a lid and let it simmer
How to include quinoa in your diet
Once cooked, quinoa can be used for:
- Soups or salads
- Quinoa flour is useful for making sweets or cookies
- Quinoa can be used as a cereal or granola
So how about including quinoa in your diet?
