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With new studies coming up everyday, we discover things that we never knew about and once we learn how healthy they are we realise what we have been missing out on all this while. One such health food is Quinoa. Quinoa has been gaining popularity recently due to its many health benefits. Quinoa is a whole grain that is very versatile and can be used in many dishes. In fact, many believe it to be a great replacement for white rice.
Once you learn about quinoa benefits we assure you that you too would be swearing by this plant based food. Quinoa is rich in protein, gluten free, and contains all the nine essential amino acids in appropriate amounts. It is also rich in fiber, Vitamin B, magnesium, calcium, potassium, iron, antioxidants, phosphorus, omega 3 fatty acids, and Vitamin E. It is also believed to reduce LDL ‘bad’ cholesterol levels and is very nutritious. Now let’s learn more about quinoa health benefits.
How To Use Quinoa In Your Diet?
It’s easier than you think to get Quinoa nutrition by including it in your diet in the simplest possible ways. Here are some simple ways to prepare Quinoa and include it in your everyday diet.
This way you can retain the nutritional value of quinoa. The risk is if not prepared properly Quinoa can taste bitter. To prepare 1 cup of cooked quinoa you need to place the cup full of raw Quinoa in a colander and let it rinse for at least 1 minute. Now mix the rinsed quinoa in 2 cups of water and put it in a saucepan. Bring it to a boil and lessen the heat and simmer for about 15-20 minutes till the quinoa has absorbed all the water. Now take down the pot, cover it and let it sit for 5 minutes.
To get Quinoa nutrition you can also have it with corn. To make 2 side dishes you need to heat 1 tablespoon of olive oil in a frying pan over medium heat. Now add ¾ cup of Corn and add the seasoning you like. Let it cook for 10 minutes and stir a few times. Add the ½ cup of rinsed quinoa and stir. You can also add chicken or vegetable broth for added flavours and cover it and let it cook on low heat. Do not touch it for 15 minutes and then check to see if the grains are soft and if they are, serve.
What Are The Benefits Of Quinoa?
If you are still wondering ‘Is quinoa good for you?’ then let us list out some health benefits of this wholesome food for you to believe it!
One of the most important health benefits of Quinoa is that it’s rich in Fiber. In fact, 100 grams of Quinoa has 10 to 16 grams of fiber. Sins fibre consumption can reduce the risk of several health-related conditions like constipation, high cholesterol, high blood pressure levels and more. It's great if you can include Quinoa in your everyday diet. It is because of this reason many consider quinoa for weight loss.
Considering the nutritional value of quinoa is important as Quinoa is often addressed as the 'Mother Of All Grains'. Quinoa is grown for its edible seeds but eaten as a whole grain. It's been eaten in South America since ages but it's only recently that it got the superfood status. This is because the nutrient content in a cup of quinoa (185 grams) is as follows:
Protein- 8 grams, Fiber- 5 grams, Manganese- 58% of RDA, Magnesium- 30% of RDA, Phosphorous- 28% of RDA, Potassium- 9% of RDA, Iron- 15% of RDA, Zinc- 13% of RDA, Copper- 18% of RDA, Folate- 19% of RDA.
RDA- Recommended Daily Allowance*
While talking about Quinoa nutrition it's important to mention that it's very high in Protein as it's packed with all the essential amino acids which are not produced by the body but need to be taken externally, through the diet. Most plant based foods are deficient in one or the other amino acids like Lysine but not Quinoa. It is due to this reason that Quinoa is considered to be a great source of protein for vegetarians and even vegans.
Can We Eat Quinoa Everyday?
It's not necessary to have Quinoa to enjoy Quinoa benefits. But if you want to know whether or not consuming Quinoa everyday is fine, then the answer is it's more than okay. Quinoa is an edible seed eaten as a whole grain and has many health benefits and studies suggest that Quinoa reduces the risk of an early death from health conditions like Cancer, Heart Diseases, Diabetes, Respiratory problems and other chronic ailments. Studies report that Quinoa consumption meets many of the important recommended daily allowances for many nutrients so it's suitable for daily consumption.
You can now consult an expert nutritionist and get a personalised diet plan for yourself to improve your eating habits and have a balanced diet that helps you increase your Quinoa intake and enjoy the many health benefits of this superfood.. Activate FITFEAST by FITPASS to consult a personal nutritionist and get your diet plan today.
