Quinoa: Properties and Benefits


The quinoa has become popular in recent years for being one of the most recommended superfoods by nutritionists and cooks. Its nutritional profile is excellent and, although it is considered a kind of cereal, quinoa is a seed native to the Andes area. After being part of the usual diet of the indigenous people of the area for centuries, after the colonization stopped being consumed to be reintroduced thanks to numerous studies that revealed the nutritional quality, properties, and benefits of quinoa. Its popularization around the world has made this seed a must-have food for vegetarian and vegan diets.

Today there are three basic varieties of quinoa: white, red, and black varieties, also establishing their differences in their flavors and textures. White quinoa is the softest and the one with the least calories, being widely used in cooking when paired with almost any dish. The red tastes more intense and has less fat and more folic acid, fiber, and carbohydrates. Finally, black quinoa is a hybrid of quinoa and spinach and has a high lithium content.

Here we will discover the main properties and benefits of quinoa so you know why it is a super food and why it is currently so fashionable. Enjoy it.

Properties of The Quinoa:

The quinoa has a high protein content, as well as fat and fiber and less carbohydrates. As far as fat is concerned, quinoa has unsaturated fats in much greater proportion than cereals such as rice or wheat, with Omega 3 and 6 fatty acids being an important part of these fats. High-quality fatty acids because having vitamin E, they maintain their quality better.

In addition to proteins, about 16 grams of protein per 100 grams, quinoa has nine essential amino acids, highlighting between them methionine and lysine, which can rarely be found in cereals or legumes.

If we delve into its properties, we find that quinoa has micronutrients such as potassium, phosphorus, magnesium, calcium, and, in lower proportions, iron and zinc. In addition, quinoa also has 15% insoluble fiber and a high content of polyphenols, highlighting flavonoids, including quercetin and kaempferol. Compounds that also have anti-inflammatory properties.

Among its benefits are:

Doesn’t Contain Gluten

Thus, quinoa is presented as an excellent option to include in the diet of celiac people, being healthier than other gluten-free foods.

Improves Gastrointestinal Health

It is a food with a lot of fiber, favoring intestinal transit and improving digestion, being interesting in its consumption to prevent conditions such as constipation or diverticulosis.

Improves Cholesterol Levels

The consumption of quinoa favors the reduction of blood fat, helping to lower triglycerides and LDL cholesterol, with all the cardiovascular benefits it brings.

Ideal To Include In Weight Control Diets

Having fiber, proteins and a very low glycemic index is ideal in diets to lose or maintain weight, being especially interesting for diabetic people who want to go on a diet.

Ideal for Facial And Hair Masks

You can introduce quinoa into your beauty rituals by strengthening damaged hair and bringing hydration to dry skin.