Nutrition and efficacy of quinoa
The Incas called Quinoa the “mother of grain,” and these days we call it “superfood.” It was also listed on Harvard’s list of 12 superfoods. So what specifically made this grain call the Mother of Grain and the Super Food?
It contains 399Kcal of calories, 16.5g of protein, 69g of carbohydrates, 6.3g of fat, and 5g of fiber. Our staple food, 100 grams of rice, contains 372 kilograms of calories, 7.6 grams of protein, 80.4 grams of carbohydrates, and 2.2 grams of fat. The amount of calories is a little high in quinoa. However, quinoa contains more than twice as much protein as rice.
In addition, 1 cup (about 185g) has the following nutrients:
1. Manganese: 58% of the recommended daily dose
2. Magnesium: 30% of the recommended daily dose
3. IN: 28% of the recommended daily dose
4. Folic acid: 18% of the recommended daily dose
5. Iron: 13% of the recommended daily dose
6. Potassium: 9% of recommended daily dose
7. Vitamin B1, B2, B6: 10% or more of the recommended daily dose
8. Small amounts of calcium, B3 (niacin), and vitamin E.
No gluten, rich in protein.
Quinoa is rich in protein. Compared to rice, it’s more than double. Also, quinoa contains all the essential amino acids. A food that contains all the essential amino acids is called a complete protein food, and quinoa corresponds to this. Essential amino acids are not synthesized in the body, so you must take them. Amino acids are the substances that form the basic structure of life. In addition, quinoa does not contain gluten, an insoluble protein. It would be a great choice for those with symptoms such as indigestion caused by gluten.
It is rich in fiber.
The amount of fiber in this grain is about twice the amount in most grains. The effects of fiber on us vary. It helps digestion, prevents constipation, and lasts for a long time. It will help you lose weight by reducing your appetite. Also, fiber is effective in lowering cholesterol and blood sugar levels, so it is effective in diseases such as cardiovascular disease and diabetes.
We have fatty acids that are good for our body.
About 100 grams of fat is 6.3 grams. About half of them are polyunsaturated fatty acids called omega-3 fatty acids and omega-6 fatty acids. These fatty acids are essential fatty acids that are not made in our bodies, so we must take them. Omega-3 fatty acids are good for cardiovascular disease and diabetes, and are essential for us to live healthy lives, such as responding to various inflammations.
Effects and Side Effects of Omega-3 fatty acids
It is rich in minerals and vitamins.
Quinoa contains more minerals than other grains. Especially, it’s a great grain for eating iron, magnesium and zinc. It is also rich in vitamins such as riboflavin, folic acid, thiamin, and vitamin E.
It is rich in iron.
The amount of iron in 100 grams of quinoa is 13.2 milligrams, and the amount of iron in 100 grams of rice is 0.7 milligrams. It’s incomparably different. Iron in our bodies is a very important ingredient in making red blood cells healthy and hemoglobin. Also, iron delivers oxygen to each part of the body, and lack of iron leads to a lack of oxygen, resulting in various symptoms such as anemia, fatigue, and poor thinking. In addition, iron has many other effects in our bodies, such as synthesizing neurotransmitters, regulating body temperature, and helping with enzyme activities and energy metabolism. With just 100 grams of quinoa, you can get most of the recommended daily intake of iron.
It is rich in magnesium.
The amount of magnesium in 100g is 249.6mg, and the amount of magnesium in rice is 73.5mg. There is also a significant difference.
Magnesium has various and important effects. It helps blood circulate smoothly, manages blood sugar, strengthens bones, maintains body temperature, detoxifies, and helps metabolism. It is said that magnesium does 350 things in our bodies. The amount of magnesium contained in 100 grams of quinoa is half the typical recommended daily intake. Therefore, if you eat regularly, you won’t need magnesium, and it will help your body’s functions.
Effectiveness and Side Effects of Magnesium
It is rich in calcium.
The amount of calcium in 100g is 148.7mg, and the amount of calcium in rice is 6.9mg. Calcium is also an incomparable amount.
Calcium is the most minerals in our body.
That’s how much you need. On the contrary, a lack of calcium can cause a lot of problems. As far as we know, calcium’s effect is something that strengthens bones. Yes, but calcium does a lot of work. They are also involved in very important roles, such as controlling heartbeat, controlling muscle contraction and relaxation, and transmitting nerves. The typical recommended daily intake of calcium is 800 mg. The amount of calcium in about 100g is 18% of the recommended daily intake.
It is rich in zinc.
The amount of zinc in 100g of quinoa is 4.4mg, and the amount of zinc in rice is 0.6mg.
Zinc is an important ingredient that not only involves cell proliferation and growth in the body, but also is involved in immunity and various metabolism. The typical recommended daily intake of zinc is 10 to 12 mg. You can get 35% or more of the recommended daily intake at about 100g.
It is rich in antioxidants.
Quinoa is rich in vitamin B-complex and vitamin E, as well as flavonoids, which are antioxidants. The effect of this ingredient on our health is considerable.It responds to many diseases such as cardiovascular disease, cancer, osteoporosis, and diabetes. Also, the antioxidants in this grain protect our bodies with anti-inflammatory actions in response to inflammation, which is the cause of chronic diseases.
Glycemic index is low.
The Glycemic Index is an indicator of how fast food increases blood sugar. Foods with a high glycemic index easily make you feel hungry and lead to obesity. And eventually it leads to diabetes or cardiovascular disease. This grain has a low glycemic index, which is good for blood sugar control.
It is rich in plant compounds such as cercetin and campaign rolls.
In addition to the nutrients we commonly know, quinoa has a variety of healthful ingredients. Quinoa contains large amounts of cercetin and flavonoids called campaign rolls. In fact, quinoa’s quercetin is higher than cranberries, which are famous for having a lot of kerceptin. Various animal studies have shown anti-inflammatory, anti-viral, and anti-cancer effects. By adding this grain to your diet, you can increase your intake of healthy nutrients.
In addition, quinoa contains a variety of nutritional ingredients, and it will be effective. The taste and texture are also good, so you can try it.