As we know exercise is a great part of our life. Takes a big part in physical and mental health.
So it always amazing adding an healthy diet when you consider doing exercise on a daily basis..
11 Proven Health Benefits of Quinoa
1. Very Nutritious
Quinoa is an edible seed that has become increasingly popular among health-conscious people. It’s loaded with many important nutrients.
This is the nutrient content in 1 cup (185 grams) of cooked quinoa (2):
Protein: 8 grams.
Fiber: 5 grams.
Manganese: 58% of the recommended daily allowance (RDA).
Magnesium: 30% of the RDA.
Phosphorus: 28% of the RDA.
Folate: 19% of the RDA.
Copper: 18% of the RDA.
Iron: 15% of the RDA.
Zinc: 13% of the RDA.
Potassium 9% of the RDA.
Over 10% of the RDA for vitamins B1, B2 and B6.
Small amounts of calcium, B3 (niacin) and vitamin E.
This comes with a total of 222 calories, with 39 grams of carbs and 4 grams of fat. It also contains a small amount of omega-3 fatty acids.
2. Contains the Plant Compounds Quercetin and Kaempferol
Quinoa contains large amounts of flavonoids, including quercetin and kaempferol. These are potent plant antioxidants with numerous health benefits.
3. Very High in Fiber, Much Higher Than Most Grains
Quinoa is much higher in fiber than most grains. One study found 17–27 grams of fiber per cup (185 grams). Most of the fiber is insoluble, but one cup of quinoa still contains 2.5 grams of insoluble fiber.
4. Gluten-Free and Perfect for People With Gluten Intolerance
Quinoa is naturally gluten-free. Using it instead of typical gluten-free ingredients can increase the antioxidant and nutrient value of your diet when you’re avoiding gluten.
5. Very High in Protein, With All the Essential Amino Acids
Quinoa is high in protein compared to most plant foods. It also contains all the essential amino acids that you need, making it an excellent protein source for vegetarians and vegans.
6. Has a Low Glycemic Index, Which is Good for Blood Sugar Control
The glycemic index of quinoa is around 53, which is considered low. However, it’s still relatively high in carbs.
7. High in Important Minerals Like Iron and Magnesium
Quinoa is very high in minerals, but its phytic acid can partly prevent them from being absorbed. Soaking or sprouting degrades most of the phytic acid.
8. Has Beneficial Effects on Metabolic Health
9. Very High in Antioxidants
10. May Help You Lose Weight
11. Easy to Incorporate Into Your Diet
- 1 cup quinoa
- 2 cups fluid of choice: full-fat milk, soy, almond or cashew beverage
- Dash of shredded coconut
- 2 tablespoons of natural peanut butter
- Small pinch of sea salt (less than ¼ teaspoon)
- Pinch of cinnamon
- 1½ teaspoons of maple syrup
- ¼ cup chopped walnuts or pecans or any nuts you have on hand
- ½ cup of berries (fresh or frozen, fresh strawberries OR frozen blueberries)
- Rinse quinoa in a fine mesh strainer under cold running water.
- In a medium saucepan, add your choice of fluid on medium heat, stirring constantly, making sure that the quinoa does not stick to the bottom of the pot to avoid burning. Keep stirring for several minutes.
- Once simmering, add quinoa and salt and stir until mixture comes to a low boil. Cover and continue to cook on low until quinoa absorbs the liquid (approx. 10 minutes).
- Stir in natural peanut butter, pinch of cinnamon, maple syrup. If using frozen fruit, add it now so it becomes warm and stir for one minute.
- Top with chopped nuts and berries.