The Incas called the quinoa the “golden grain” or “divine grain”, though in those ancient times no protein, minerals, vitamins were known. However, their experience told her nutritional power. Nutrition facts about quinoa are a really long list.
Quinoa is very similar to other cereals (for example, wheat), but is not counted among them.
That is probably why they call it by another name or rather a pseudonym – cereal. It belongs to the Chenopodium family, which also includes other plant foods such as spinach and beets.
This cereal grows on the Andes at an altitude of about 3,000 meters, in the area of Peru, Chile, and Bolivia since 5000 years ago.
Later on, this crop began to be grown on other mountain ranges. After the approval of the Dalai Lama, the Himalayas and Tibet began to grow very successfully.
Quinoa has also been shown to grow on soils that previously belonged to the jungle.
The quinoa has also grown successfully at the seaside.
The quinoa has been growing in popularity in recent years.
It is especially popular among adherents of a healthy diet.
Mostly those people who care about the nutritional value of the food consumed.
According to the chemical composition, the quinoa contains much more protein than any other grain.
For example, if for comparison it is said that rice contains only 7.2% protein.
While quinoa can be said to contain excellent 14.12% and some of its varieties contain up to 20% protein.
What is also important is that the proteins in the quinoa are perfectly balanced which is very important.
Quinoa grains consist of 60 percent stubs and contain monounsaturated fats that are important for heart health.
It also contains antioxidants, phytonutrients, essential minerals such as manganese, magnesium, iron, and selenium, and is also rich in vitamins B1, B2, B3, B6, B9, and E.
It also contains a small amount of lysine, contains carbohydrates, fats, and dietary fiber.
Nutritional value of quinoa
In 100 g of quinoa from the vitamins it contains:
- Water – 13.28 g
- Vitamin A (beta-carotene) – 1 mg
- Protein – 14.12 g
- Vitamin B1 (thiamine) – 0.36 mg
- fat – 6.07 g
- Vitamin B2 (riboflavin) – 0.318 mg
- Carbohydrates – 57.16 g
- Niacin (Vitamin B3 or Vitamin PP) – 1.52 mg
- Nutrient Fiber – 7 g
- Vitamin B (Pantothenic Acid) – 0.772 mg.
- Contains the following minerals:
- Vitamin B6 (pyridoxine) – 0.487 mg
- Potassium – 563 mg
- olic acid (Vitamin B9) – 184 mg
- Calcium – 47 mg
- Vitamin C (ascorbic acid) – 6.8 mg
- Magnesium – 197 mg
- choline (vitamin B4) – 70.2mg
- phosphorus – 457mg
- of iron – 4.57mg
- manganese – 2,033mg
- copper – 590mg
- selenium – 8.5mg
- and zinc – 3.1mg
The energy value of 100 g of quinoa is 368 calories.
All these data speak well enough of its nutritional value in the diet, that is, how good it is to consume quinoa in 100 g.
In addition, it is an amazing diet product that will delight anyone who uses diets.
It is important that its adoption by the body is practically complete.
Nutritionists believe that, according to the nutritional properties, quinoa has no competition, even going so far as to equate it with breast milk.
What are the health benefits of consuming quinoa in your daily diet?
Quinoa provides our body with much more antioxidants than any other cereal.
It is much used in gluten-free diets and has many health benefits.
By consuming quinoa we can reduce the risk of the following diseases:
- Cardiovascular Diseases;
- Type 2 diabetes;
- High blood pressure;
- Bowel cancer;
Chemical analysis has shown that quinoa contains all the essential amino acids needed for our body, more precisely about 20 amino acids.
It can also be said to be a complete meat substitute, which is especially important for anyone who does not eat meat, such as vegetarians.
Quinoa is a superfood that deserves to get space and a significant place in our kitchen and daily diet.
What are nutrition facts about quinoa composition?
Protein is one of the major constituents in the quinoa.
Vegans and vegetarians are keen to consume quinoa because of their high protein content.
Analyzes have shown that quinoa is an excellent “complete protein” that contains all the essential amino acids needed for our body to function.
The fiber in the quinoa
In the quinoa, there is almost twice as much fiber as other grains.
This means that it can help constipation, reduce the risk of hemorrhoids.
Because of these important facts, quinoa, as we have already said, is an important ally in diet and weight loss.
Minerals are an important ingredient in quinoa
Quinoa is particularly rich in the presence of magnesium in its composition.
In a glass of unrefined quinoa, there are as many as 83% of the recommended daily magnesium doses, which is certainly not to be underestimated, which we should use.
Iron is another important ingredient with a good percentage in the quinoa
One cup of unrefined quinoa has 43% of people’s recommended daily intake of iron.
Riboflavin is a nutrition fact in the composition of the quinoa
We must emphasize riboflavin, which, like magnesium, can help prevent and reduce migraine headaches.
Quinoa does not have gluten content
Quinoa does not contain gluten and is very easily digested in our bodies.
More and more people are trying to expel gluten from their diet.
That’s why quinoa fits perfectly into the gluten-free diet menu.
The way quinoa is made?
Quinoa grows when it is in the process of cooking, so be aware that from 1 cup raw quinoa you will get about 3 cups of prepared quinoa.
Before you start digesting the quinoa, it is best to wash it in a strainer and rub it with your hands. Try a few grains to check if it still tastes bitter, continue washing until the bitter taste is gone.
Quinoa is boiled very simply in water. About two cups of water are enough to digest one cup of quinoa.
It is best to wait for the water to boil first and then add the quinoa. Prepare the quinoa at a relatively low temperature for about 15-20 minutes.
Consume the quinoa in combination with vegetables or fruit. You can also add it to soups or salads.
Be creative, because the taste of quinoa allows you to experiment endlessly in preparation and culinary, which offers pleasure to everyone.
It’s definitely worth giving the quinoa a chance to enrich your table. By consuming the quinoa you will successfully improve your overall health.
Consuming quinoa against disease
Because it is rich in lysine (a type of amino acid), quinoa is useful for better absorption of calcium in the body, and thus for growth and better bone formation.
It should be mentioned that the lack of lysine can lead to various problems such as hair loss, anemia, irritability.
Quinoa is very useful for all those suffering from hypertension, diabetes, and various heart diseases.
Tryptophan, a very important substance that helps the body synthesize the hormone of happiness – serotonin, is present in the quinoa.
It is also rich in fatty acid which lowers blood cholesterol levels. Chitin acid protects our body from oncological diseases.
Since quinoa does not contain gluten, it is often included in the diet of individuals suffering from various types of allergies.
Toddlers and nursing mothers should be wary of using quinoa.
How can this healthy cereal be prepared?
Quinoa can be said to be very easy to prepare but also easy to process for the stomach.
It can be used as in soups (eg instead of fillet) as a side dish, it can be added to any kind of salad. Quinoa is also used in various desserts, such as pancakes, waffles, muffins, and the like.
Successful replacement is for rice, but significantly more beneficial than the rice itself, especially white (lukewarm). Quinoa flour can be made into bread, baked goods, and used in the pasta industry.
As a rule, the quinoa is sold clean and washed, which facilitates its preparation.
Otherwise, the unprocessed Quinoa is coated with a layer of alkaloids that must be removed with a few rinses and then prepared before use.
Otherwise, it will be a little bitter.
A few healthy quinoa recipes
As we have already said, quinoa is prepared very easily and quickly.
Put in boiling water (the ratio of quinoa: water is 1: 2) and a little salt, boil for only about 10 – 13 minutes, then you can wash.
This cooked quinoa is ready for further use. It can be added to any kind of salad, with a little oil it can serve as a side dish to meat or fish, and it can even fry up delicious meatballs.
It goes great with a variety of vegetables, various spices, which increases its nutritional value. By the way, sprouted quinoa stubs are incredibly tasty to consume.
Healthy recipes: mushrooms quinoa
We present you with an easy, healthy meal or appetizer that you will want to consume during each subsequent meal.
100 grams of fresh mushrooms
- 1 clove of garlic
- 1/2 tsp dry thyme
- 1 cup of quinoa
- Himalayan salt
- black pepper
- olive oil
- lemon juice
Cook the quinoa on relatively low heat.
After you have drained the quinoa, fry in garlic olive oil over low heat and add fresh mushrooms and spices.
Finally, add a little squeezed lemon and a little chopped parsley.
You can eat it as a supplement or you can also eat it as a main course.
In the recipe we offer below, apple and quinoa
This combination is a great idea to eat for breakfast.
What do you need?
- 100 g of quinoa,
- twice as much water (if 100 g of quinoa is about glass, add two glasses of water),
- 1 teaspoon cinnamon,
- a little vanilla (optional),
- two larger apples (grated),
- two tablespoons of honey,
- 50 g finely chopped almonds or nuts.
How to prepare this healthy breakfast? Put the water in a bowl and wait for it to boil, then add the quinoa and boil for 10 minutes.
After 10 minutes add the cinnamon, honey, vanilla, and apples. Continue boiling for another 10 minutes until the water is completely absorbed and the quinoa is completely softened.
Finally, remove it from the fire and place it in cups, garnish with chopped almonds or nuts. The above amount of groceries is sufficient for 4 servings of food.
The nutritional value of this breakfast per serving is 170 kcal, 2 g fat, 36 g carbohydrates, and 4 g protein.
Carrots with quinoa
This time, we will give you an idea of how to make the quinoa, while keeping it healthy and tasty at the same time.
Our proposal is quinoa and carrots, prepared as a burger, baked in the oven for a wholesome and nutritious meal.
Ingredients for two servings
- 100 grams of quinoa
- half onion
- two carrots (larger)
- 1 egg
- 1 clove of garlic
- 1 tablespoon bread crumbs
- olive oil
The washed quinoa is boiled over low heat in 1: 3 water until the water evaporates for about (15-20 minutes) or soaks in warm water and left overnight to swell.
Then chop the garlic and onions, grate the carrot and mix all the ingredients together with the cinnamon, egg, and spices to taste.
Mix well and make small balls that you put in a pan that you have previously oiled or coated with baking paper.
Bake for about 20 minutes at 200 degrees until browned.
Serve with fresh salad, and low-fat sour cream is a great choice.
Quinoa is a very healthy plant that is becoming very popular.
It contains proteins, minerals, vitamins, amino acids and more.
Vegetarians and vegans use it very often in their diet.
By consuming quinoa we get many benefits and protection from various types of diseases such as type 2 diabetes, high blood pressure, heart disease, colon cancer, hemorrhoids, and other diseases.
It is used in cooking in many different ways and recipes.
It is easy to prepare and is very good for easier digestion in our body.
Eat quinoa whenever you can, you will have better health.