Ten Reasons Quinoa Is a Nutrition Superstar
Quinoa, in general, is one of the most diverse sources of nutrients you are likely to find in the plant world. As a grass that’s a cousin to beets and spinach, it boasts a much larger portfolio of nutrients than “real” whole grains (quinoa is a pseudo-cereal and not a grain at all).
In addition to the commonly known facts that quinoa is gluten-free and protein-rich, other, less well-known benefits include the fact that quinoa is full of many vitamins and minerals and has an abundance of cancer-fighting, antiinflammatory antioxidants. In short, you’d be hard pressed to find a more complete source of nutrition that can be consumed with extremely minimal processing.
It’s Gluten-Free
If you know only one thing about quinoa, it might be this fact: Quinoa is a gluten-free super food, without the unhealthy additives that many gluten-free products contain. It can fill in for grains and flours ably. And even if you don’t have a gluten allergy or sensitivity, cutting back on processed gluten-containing foods is a very good idea for overall heath.
It’s a Complete Protein
Not only is quinoa a good source of protein, it’s a complete protein, meaning that it contains all nine essential amino acids, the building blocks of protein. This complete nutrition profile distinguishes quinoa (and soy!) from other plant-based proteins, which is one reason why it is so popular with vegetarians.
It Contains Soluble and Insoluble Fiber
Quinoa is a very good source of fiber, and it contains both soluble and insoluble fiber, both of which are vital components to a balanced diet. Soluble fiber, as the name suggests, combines with water and creates a gel-like substance that slows digestion and can contribute to a feeling of fullness (or satiety) so that you may eat less. Insoluble fiber is the kind you are probably more familiar with — the one that keeps you regular.
It Stays “Whole Grain” after Processing
When turned into flakes, some “whole” grains lose their wholeness, but not so with quinoa. Unlike other grain cereals, quinoa flakes remain “whole grain” after processing. The hull, en-dosperm, and bran are all intact after quinoa is steam-rolled (rather than broken into pieces, as is the case with the others) into a flake that cooks in minutes.
Its Sprouts Are Even More Nutritious
Sprouting quinoa boosts its nutritional value even higher. The germination process activates enzymes that increase quinoa’s already admirable vitamin richness. The softened grain sprouts are easy to chew and digest and make a great addition to salads, sandwiches, or scrumptious Sprouted Quinoa Egg Foo Yung (Chapter 9 has that recipe).
It Reduces Frequency of Headaches
Quinoa contains magnesium, a mineral that helps blood vessels relax. Increasing magnesium intake has been linked to decreased frequency of headaches in migraine sufferers. So if you’re prone to migraines, eating a diet high in quinoa may help prevent them in the first place.
It’s Rich in B Vitamins
Quinoa is rich in B vitamins (there are a total of eight), many of which are good for your skin and hair (B-6 and B-9) and for nervous system functions (B-6). Bottom line: The B vitamins in quinoa constantly help you convert all the other good stuff in quinoa into forms your body can use.
It Has Beneficial Fat
Although many grains are not a sufficient source of fat — and yes you do need fat in your diet (the “good” kinds, known as mono- and polyunsaturated) — quinoa is an excellent source of beneficial fats.
About 25 percent of quinoa’s fatty acids come in the form of oleic acid, a heart-healthy mono-unsaturated fat, and about 8 percent come in the form of alpha-linolenic acid (ALA) — the omega-3 fatty acid most commonly found in plants and associated with decreased risk of inflamma-tion-related disease. Quinoa also has omega-6 fatty acids in sufficient amounts to support a healthy skeletal system and metabolism.
It’s an Excellent Source of Calcium
You know you can turn to milk for calcium, but vegans or people who have dairy allergies or want to avoid milk for some other reason need an alternative. Although quinoa doesn’t provide all the calcium you need, it is an excellent alternative source of calcium. A cup of milk has 300 mgs of calcium, and a cup of quinoa has about 150 mgs, more than twice the amount of cal-cium found in whole wheat.
It’s a Good Source of Antioxidants
This wonderful little seed is a good source of antioxidants — in particular the flavonoids quercetin and kaempferol. Studies have shown these flavonoids to be antiinflammatory, and they may help to reduce the risk of cancer and cardiovascular diseases. You may be especially surprised to learn that these antioxidants have been found in greater concentrations in quinoa than in some other popular and well-known sources, such as cranberries and black currants.