Health Benefits Of Quinoa

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In recent years, people have become health-conscious and have turned their attention to healthy foods like grains. There are many different types of grains, like wheat, oats, corn, and rice. Apart from these, there is a grain named Quinoa, Pronounced “keen-wah,” which is far more beneficial than any of them. Quinoa is a food made from a flowering herbaceous annual plant. It is also referred to as a ‘superfood’ and has become very popular in recent years due to its health benefits and versatility in cooking. It contains nine amino acids, all of which are essential for the body.

This food is an excellent choice for vegetarians and vegans who struggle to get enough protein in their diets. Quinoa is also rich in vitamins, fibre, and other minerals. It has a mild, nutty flavour that goes well with both sweet and savoury dishes and can be used as a substitute for rice or pasta. This makes it a perfect option for individuals who want to eat healthy.

People can cook and eat its seeds like they do for most grains, and quinoa leaves can also be consumed. This superfood is so high in protein that even NASA has been using it to feed their astronauts on long space missions. Let’s delve into the world of quinoa and uncover why it’s worthy of a place in your diet.

1. Helps in Digestion

Helps in Digestion

Quinoa is packed with fibre, which is an essential nutrient for healthy digestion. The fibre helps in the smooth movement of food through the digestive tract and prevents constipation. Quinoa contains both soluble and insoluble fibre. Soluble fibre is the key to speeding up digestion and allowing the body to absorb nutrients quickly. It helps in maintaining a healthy microbiome by increasing the health of beneficial bacteria.

It is naturally free of gluten, making it an excellent option to add to your diet. It gives you a feeling of satiety and also helps you lose weight. Studies have shown that men should consume about 35 grams of fibre per day. Whereas women should consume about 28 grams per day.  One cup of cooked quinoa provides you with 5 grams of fibre, and thus having around 5-6 cups of cooked quinoa in a day can meet your fibre requirements. However, eating more fibre than is required can result in problems with the gastrointestinal tract and indigestion.

Happiness for me is largely a matter of digestion.” – Lin Yutang

2. Controls Cholesterol levels

Controls Cholesterol levels

Quinoa is a highly nutritious grain known for its positive impact on controlling cholesterol levels and promoting heart health. Being rich in fibre, it helps in the reduction of LDL (low-density lipoprotein) cholesterol, often known as “bad” cholesterol, by strapping it to the digestive system and making way for its excretion.

It has a unique composition of bioactive substances such as proteins, saponins, polysaccharides, and flavonoids that also help in lowering blood cholesterol levels. Quinoa also contains high levels of antioxidants that prevent the decomposition of good cholesterol and protect the heart from heart or cardiovascular diseases. It is important to add quinoa to your diet, as it is a completely natural product and incredibly healthy for the human body.

3. Reduces Inflammation

Reduces Inflammation

Inflammation is a natural response of the human body to fight off infection and injury, but chronic inflammation has been the reason for various health issues such as heart disease and diabetes. Quinoa is a great source of protein and nutrients and also contains high levels of antioxidants that have anti-inflammatory properties, which help reduce inflammation by protecting the body from radicals.

These radicals are unstable molecules that can damage cells and become the reason for inflammation. Quinoa also contains vitamin E, omega-3 fatty acids, and saponins, which have anti-inflammatory effects. Make sure to add quinoa to your diet, as it can help reduce inflammation and provide you with good health. Quinoa can be enjoyed as a salad or can be replaced by rice and pasta.

4. Maintains Blood Sugar levels

Blood Sugar levels

Quinoa can help maintain blood sugar levels, which is especially important for people suffering from diabetes. It can be digested easily, which prevents a rapid increase and decrease in blood sugar levels. The slow digestion also helps give you the feeling of a full stomach for a long time, making it a good option for weight management. It is packed with fibre, which has the ability to regulate blood sugar levels.

Fibre can slow down glucose absorption in the bloodstream. Quinoa also contains magnesium, which plays a vital role in glucose metabolism. Magnesium can also reduce the risk of developing type 2 diabetes. Quinoa is a rich source of protein that can help stabilise blood sugar levels and slow down the absorption of carbohydrates. It is a great option for vegetarians and for people who follow a vegan diet. Consuming quinoa can be a valuable addition to a diabetic-friendly meal plan.

“Blood sugar is a major determinant of health. Eating foods that keep your blood sugar stable is a very important part of a healthy lifestyle.” – Dr. Beth

5. Might Fight Against Cancer

Might Fight Against Cancer

Along with being a highly nutritious food, there are reasons to believe that quinoa contains anti-cancer properties as well. Quinoa has a variety of nutrients, such as protein, vitamins, and minerals. Along with this, it also has a unique composition of bioactive compounds like polyphenols, flavonoids, and saponins. Studies have shown that these compounds are found to have antioxidant and anti-inflammatory properties, which can prevent or fight cancer.

The polyphenols in quinoa can interfere with the growth and spread of cancer cells. These compounds can kill cancer cells while leaving healthy cells unharmed. They also have anti-tumour effects that can help in the prevention of cancer by reducing oxidative stress and inflammation in the body. It is important to know that quinoa has anti-cancer properties. It should be considered a cure or substitute for traditional cancer treatments. However, including quinoa in your diet can have positive effects on your overall health and may help reduce your risk of cancer.

When someone has cancer, the whole family and everyone who loves them does too.” – Terri Clark

6. Helps in the Prevention of Anaemia

Prevention of Anaemia

One of the most significant benefits of quinoa is its ability to help prevent anaemia. Anaemia is a medical condition that occurs when there is a deficiency of red blood cells (RBC) or haemoglobin in the body, which means the cells receive low levels of oxygen. Anaemia can result in symptoms such as weakness, fatigue, and trouble breathing. 

Quinoa contains a high amount of iron, vitamin B12, and folate, which are important components in the production of red blood cells. Consuming quinoa regularly can help fill up the body’s iron levels. Vitamin B12 helps in the absorption of iron, while folate is necessary for red blood cells. Adding quinoa to your diet can be an effective way to prevent anaemia and maintain healthy levels of red blood cells in the body.

7. Suitable to fight against Celiac Disease

One of quinoa’s benefits is that it is suitable for people who are suffering from celiac disease. It is a medical condition when the human body cannot digest gluten, a protein commonly found in other types of grain foods like wheat, barley, and rye. People with celiac disease have to follow a strict gluten-free diet to avoid problems like constipation, abdominal pain, bloating, and diarrhoea.

Quinoa, being naturally gluten-free, makes it an excellent option for people with celiac disease. It is low in fat and cholesterol, making it a healthy food choice. Quinoa’s suitability for celiac disease makes it a valuable addition to your diet as a delicious and nutritious replacement for gluten-containing grains.

As frustrating as it is having to eat gluten-free, that's the only thing we have to do is change our diet.” – Margaret Clegg

8. Keeps your Tummy full for a longer period

Tummy full for a longer period

One of the greatest benefits of this amazing grain is its ability to control hunger. Quinoa is rich in protein and fibre, which slows down the digestion process and gives you a sense of satiety for a long time. It helps you reduce your calorie intake and makes it a great option for people who are looking to lose weight.

The fibre in quinoa helps maintain a healthy digestive system, which prevents bloating and constipation. By adding quinoa to your diet, you can reap the benefits of its hunger-controlling properties and provide essential nutrients to your body. So if you are looking to manage your hunger and control your body weight, don’t forget to add quinoa to your meals.

Hunger is the first element of self-discipline. If you can control what you eat and drink, you can control everything else.” – Dr. Umar Faruq

9. Helps in Making Bones Stronger

Bones Stronger

Milk is popularly known to build stronger bones, but people who are lactose intolerant can’t have dairy products. Quinoa is not only a great source of protein and nutrients, but it can also help with getting healthy bones. It has high levels of magnesium, phosphorus, and calcium, all of which are essential for stronger bones. Magnesium plays a very crucial role in the formation of bones.

Adding quinoa to your diet will provide you with all the essential nutrients for bone health, which normally would have been difficult to get for people who have celiac disease or gluten intolerance. Quinoa provides you with vitamin D, which is important for the absorption of calcium. Adding it to your diet will be a great step towards having stronger and healthier bones for a long time.

“Good bones are important, so it is wise to go slowly and get your plan right before launching into a vital project.” – Rosemary Verey


Quinoa is a plant-based food that is great for vegetarians and vegans. Not only is it healthy but it is also delicious and can be a great addition to your meals. Quinoa has gained popularity in recent years due to its several health benefits. It supports digestive health, manages blood sugar levels, promotes heart health, and helps in weight management.

As a result, quinoa has rightfully earned its place on the plates of health-conscious people. So why not embrace the quinoa craze and elevate your meals with this versatile and nutritious seed?

Adding quinoa to your diet, including breakfast, can provide a wide range of health benefits and contribute to a well-rounded, nutritious diet. Your body and taste buds will thank you for it!

Frequently Asked Questions

Quinoa is high in fibre and contains a lot of vitamins and minerals. Adding quinoa to your regular diet can provide you with iron, magnesium, potassium, and folate.
A person can eat one to two cups of cooked quinoa in a day. However, a person should avoid eating it if they have stomach aches, itchiness, or vomiting after consuming it.
Quinoa is rich in fibre, which might help improve the digestion process. This way, your chance of facing constipation problems also decreases a lot.
Quinoa is a superfood because it is very rich in fibre and highly nutritious, and it tops the charts for whole-grain foods. Along with it, it can be added to both savoury and sweet dishes, making it delicious as well as satisfying for all.
Yes, quinoa can be eaten for dinner, as it induces good sleep and also relaxes the muscles.
Quinoa is a complete protein in itself, and it also contains nine crucial amino acids that the human body can’t make on its own. Plus, it’s naturally free of gluten, which makes it safe to eat.

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