According to healthline - Nowadays, people have started to pay attention to health by maintaining a diet and exercising regularly. One of them is by maintaining a daily calorie pattern by consuming healthier foods, such as quinoa. Quinoa is a grain-like seed that is often hailed as a superfood that can help you lose weight. However, the benefits of quinoa are not only for weight loss, but there are a myriad of benefits of chenopodium quinoa for your health. Let's get to know more about quinoa.
Nutritional content of quinoa
As an energy source that can be a substitute for rice, quinoa calories are relatively lower, reaching up to 120 kcal. However, despite its low calorie content, quinoa is rich in fiber, magnesium, and B vitamins.
100 grams of quinoa contains the following energy and nutrients:
Protein: 4.4 grams
Fat: 1.92 grams
Carbohydrates: 21.3 grams
Fiber: 2.8 grams
Vitamin B1: 0.1 milligram
Vitamin B2: 0.1 milligram
Vitamin B3: 0.4 milligrams
Calcium: 17 milligrams
Iron: 1.5 milligrams
Magnesium: 64 milligrams
Phosphorus: 152 milligrams
Zinc: 1.1 milligrams
Quinoa seeds are also known to contain a number of antioxidants and phytochemicals, which are substances found naturally in plants. These include quercetin, kaempferol, and flavonoids.
The various health benefits of quinoa
The most popular benefit of quinoa is as a food that aids weight loss. However, there are other beneficial properties of quinoa that are important to know:
1. Aids in weight loss
The most popular benefit of quinoa is, of course, that it helps with weight loss. Quinoa seeds help in weight loss by boosting metabolism and reducing appetite. However, no studies have yet examined in detail the effects of quinoa that are good for weight loss.
2. Alternative gluten-free food options
For those of you who suffer from gluten intolerance, you can reap the benefits of nutrient-rich gluten-free quinoa. Quinoa can even be a substitute for carbohydrates that are high in gluten.
3. Boosts the body's metabolism
One of the properties of quinoa is that it helps metabolic processes in the body and maintains heart health. A study conducted on rats found that adding quinoa to a diet high in fructose helped prevent the adverse effects of fructose on the rats. However, further research is still needed.
Research has also found that eating quinoa regularly can lower triglycerides. This decrease in triglycerides can reduce the risk of metabolic syndrome, a condition that can increase the risk of heart disease, stroke and type 2 diabetes.
4. Contains quercetin and kaempferol
Quercetin and kaempferol are two flavonoid antioxidant compounds that form one of the health benefits of quinoa. Both compounds are believed to be able to prevent excess inflammation, and even have the potential to overcome cancer.
5. Fiber source
Quinoa contains high levels of fiber. In 100 grams of quinoa, there are approximately 10-16 grams of fiber in it. The fiber in quinoa can help keep you fuller longer, prevent diabetes, and lose weight.
6. Helps control blood sugar
Quinoa is suitable for diabetics because it has a low glycemic index level of 53. However, the carbohydrate content in quinoa is quite high and therefore less suitable for people who are on a low-carb diet.
7. High in protein
Quinoa contains a complete range of amino acids that contribute to the formation of proteins. Quinoa can be an alternative source of protein for people on a vegetarian diet.
The benefits of quinoa lie not only in its amino acid content, but also in the lysine compound that plays a role in protein synthesis. In addition, quinoa also contains omega-3 fatty acids.
8. Contains various minerals
The health benefits of quinoa are not only due to its high fiber and protein content, but also because of the many mineral compounds in it, such as potassium, magnesium, zinc, manganese, and iron. These compounds play an important role in overall body processes.
9. Protects the body from infections
Quinoa contains a type of carbohydrate that is a natural antioxidant, bioactive polysaccharides. This content has been found to increase the activity of immune cells called macrophages. Macrophages detect and prevent inflammatory reactions that protect the body from infection.
10. Reduces the risk of liver cancer
A study shows that quinoa powder has a damaging effect on liver cancer cells. It also has the potential to lower the risk of fatty liver disease, a condition that can lead to cancer if left untreated.
Quinoa intake can also help prevent fat accumulation in the livers of obese or overweight mice. To get these quinoa benefits, you can simply eat a small bowl of quinoa every day.
The right way to prepare quinoa
There are three types of quinoa, namely red, white and black quinoa. Proper processing helps you to reap the full benefits of quinoa. Fortunately, quinoa is easy to cook and mix with other dishes. Cooking quinoa doesn't take long either, only about 15-20 minutes.
The correct way to cook quinoa is to wash it first to remove the saponin compounds that are in the outer layer of quinoa and can give quinoa a bitter taste. However, some quinoa products have already been factory washed.
Afterward, you can heat two cups or 240 ml of water in a pot before adding one cup or 170 grams of quinoa with a pinch of salt. Simmer the quinoa for about 15-20 minutes. Afterward, you can consume the quinoa.
Despite the many benefits of quinoa, there is a layer of saponin on the outside of quinoa that not only makes quinoa not taste good, but also has the potential to cause indigestion or irritation to the stomach and digestion. Therefore, always wash quinoa with cold water before cooking and consuming.
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