Top 10 Health Benefits of Eating Quinoa

Quinoa: a super seed that humans have been cultivating and cherishing for over 5,000 years for all its many benefits. Be it the ability to bless you with youth, heal your gut, nourish you with vitamins, or mend your heart, Quinoa has been pulling people with its nutritious spell. And the search for this superfood started peaking when the UN declared 2013 as the International Year of Quinoa. (1)

So, if you too are looking to add it to your diet and enhance your lifestyle, let’s look at the numerous quinoa health benefits that you get by incorporating it into your diet. 

A brief on quinoa and its nutritional value

Quinoa, a seed that supersedes most other grains or seeds in terms of nutritional value, comes from the Amaranth plant. This is the same plant that has red or purple leaves that are eaten in salad or cooked like spinach. In India, we call it by names like Rajgira and Chaulai seeds as well. You might be familiar with Chaulai saag too if you eat a lot of greens. 

While the leaves of this plant are healthy, its seeds are considered super healthy. This is because quinoa is a complete protein, which means that it contains all 9 essential amino acids we need to function properly.  

Quinoa is pronounced as ‘Keen-Wah’

What does Quinoa taste like? 

Well, it has mild nutty, and earthy notes, which makes it loved by many. Apart from it, you are surely going to love its mouthfeel, which is a blend of fluffiness and crunch. And if you are looking for something that tastes similar, many people find it to be near brown rice or couscous. 

What nutrients are punch-packed in these little seeds?

Quinoa is packed with many essential nutrients that make it one of the superfoods

Quinoa (Cooked) – 100 grams

With these many micronutrients and macronutrients, no wonder quinoa has come up as a superfood. But let’s put the nutrient talk aside and focus on the many quinoa health benefits.

Top 10 Quinoa Health Benefits 

Although Superman doesn’t tell the secret of his superpowers, we believe it must be quinoa. Just Kidding. For sure, it doesn’t make you fly over the mountains and seas, but it surely enhances your body functions and makes it smoother, richer and healthier. Here are the top 10 scientifically-proven benefits that come with eating quinoa.

Quinoa was an important food crop for the Inca Empire, the largest empire in pre-Columbia America and was even considered a sacred crop.

1. Provides a complete protein profile

Protein is not as simple as you hear it from gym buffs. But let’s make it simple – Proteins are nano molecules that consist of long chains of amino acids. There are around 20 types of amino acids that combine together to create different types of proteins. Consider these like Lego blocks. Now, out of these 20 types of amino acids, there are 9 essential amino acids that the human body cannot produce on its own. A person has to get these 9 essential amino acids through different food sources.

Quinoa, as a complete protein source, contains all these 9 essential amino acids. Most people turn to non-vegetarianism to get all these 9 essential amino acids, but quinoa can be taken by anyone irrespective of their diet. However, some scientists have argued that it contains a low amount of certain amino acids. Thus the best way to counter this is to combine it with other sources such as tofu, vegetables, beans, etc. (4)

2. Graces you with anti-ageing benefits through antioxidants 

One reason that we all age, and that too quickly, is due to dying human cells for various reasons. Some of these cells die due to illness, some due to the harmful UV rays, others due to free radicals, and the remaining due to their limited lifespan. This causes ageing to take place quickly. 

Antioxidants are those rich molecules that neutralize free radicals and quinoa has been found to be rich in these antioxidants. Incorporating them into your diet has been helping people fight these radicals and slow down ageing. (3)

3. Prevents chronic diseases through its anti-inflammatory property

Inflammation is a natural response of the human body against pathogens or other irritants that enter our body through an injury or contaminated source. But when the inflammation gets prolonged and becomes chronic, diseases and disorders occur. The anti-inflammatory properties present in quinoa have been proven to protect against chronic inflammation. The active compounds such as polyphenols and flavonoids present in them help reduce inflammation. 

Quinoa can be popped like popcorn and used as a healthy snack.

4. Great for gluten-intolerant people 

Not all can handle gluten in the same manner. There are people who find it hard to tolerate gluten, much more than they can tolerate a ‘Humshakals’ or ‘Loqueesha’. 

Now, what is gluten? It is a type of protein found in grains like wheat, barley, rye, etc., that many people find hard to digest. The result? Their intestines behave weirdly and give them bloating, pain, diarrhoea, fatigue, etc. 

In some cases, gluten intolerance can lead to celiac disease, an autoimmune disorder that damages the lining of the small intestine and can cause long-term health problems if left untreated. Seems dreadful right? The solution is Quinoa.

Quinoa not only contains a complete amino profile but also is gluten-free. This makes it a great choice for gluten-intolerant people. And the good thing is that it doesn’t let you compromise your need for other nutrients such as fibre, folate, zinc, magnesium, etc., which remains an issue with other gluten-free diets. (5)

If you want an easy and quick solution for this, you can opt for Aashirvaad gluten-free atta, which supplies you with the right nutrients without gluten. 

5. Helps your guts with its high-fibre content

Fibre is that carb that our bodies cannot digest and thus fail to extract any energy from it. But then, why do doctors recommend it to us? Well, the answer lies in what fibre does to our bodies. 

Dietary fibre helps our guts and the good bacteria that live inside them. Its first purpose is to provide bulk to our stools, thereby helping us with smooth and healthy motions. Its other purpose is to help our gut microbiome by becoming the food for good gut bacteria. 

These bacteria help to break down the fibre to provide energy to the cell lining in the colon and contribute to a healthy happy tummy. 

Quinoa, as a superfood, contains a high amount of fibre than many other grains. 100 grams of quinoa contain 7 grams of dietary fibre. Eating it every day keeps your human gut healthy and your mind healthier. You can incorporate high-fibre quinoa in your diet by mixing Aashirvaad multi-millet mix that has quinoa along with other millets in your diet. It is easy to give your daily diet a boost of nutrition by just adding the multi-millet mix to your existing flour.

While most people are familiar with white quinoa, there are actually over 120 varieties of quinoa, each with its own unique colour and flavour.

6. Best friend to your heart 

A fibre-rich diet has often been associated with reduced cholesterol and a lower risk of cardiovascular diseases. Because quinoa is a fibre-rich grain, its intake has been proven to reduce the overall cholesterol level and risk of heart disease. But this is not all. (6)

Many studies found that the antioxidants present in these tiny seeds may help reduce inflammation, thereby protecting the heart from inflammation-related damage. And guess what? As protein helps in reducing blood pressure, which consequently reduces heart diseases, the protein-rich quinoa rocks at it, not to tell its magnesium content, which is important for heart health as well. (7)(8)

7. Strengthens your bone and helps you work without worries

We all know the many vitamins and minerals, quinoa is rich in. Out of these many, a few work on strengthening bones, thereby helping us function better in life. Quinoa contains calcium, magnesium, phosphorus, and protein. These minerals have directly been related to bone health. 

Calcium is a crucial mineral that makes up the majority of bone mass, and a lack of calcium in the diet can increase the risk of osteoporosis. Similarly, other minerals like magnesium and phosphorous have been proven helpful for our bone health. 

8. Boosts your beloved immune system

If there is a word that has been on the tongue of everyone after the Covid outbreak, it is ‘immunity’. Immunity is nothing but our body’s ability to fight diseases. The better a body can function, the stronger it can fight against diseases. One way to strengthen the body’s immunity is to eat a diet rich in essential micro and macronutrients. 

Quinoa, being a superfood, is rich in protein, healthy fat, carbs, vitamins, and minerals. All these together enhance one’s immunity and lead to a healthier lifestyle.

9. Helps you manage your weight

The rising cases of obesity are worrying the world due to its ill future impacts. This is primarily due to the diet that is high in carbs and calories, and low in nutrition. Today, more people look for ways to lose weight than people looking to travel. The problem is also peaking due to the ongoing sedentary lifestyle. 

Although quinoa alone cannot help you shed those extra kilos hanging around your body, it surely can help you in your overall journey. It is not only rich in protein and other essential nutrients, but it is low in calories too. Fibre content makes you feel full for longer, thereby making you feel less hungry. 

Apart from it, quinoa has a low glycaemic index, which means that it doesn’t give you a sudden spike in blood sugar. This stability reduces hunger and prevents overeating. 

10. Counters the anaemic effects on the human body

Out of the many quinoa health benefits, one is that it prevents anaemia. Quinoa has been found to be helpful in dealing with anaemia due to its iron content. Iron is an essential mineral that helps in the production of haemoglobin. However, it doesn’t provide enough iron to fulfil your daily dietary needs, thus it must always be combined with other foods. (9)

Now, don’t you think quinoa really deserves the title it got back in the year 2013? For all the right reasons, it truly is a superfood that you must include in your daily diet. But how do you do it?

How to incorporate quinoa into your diet?

Finding something to be healthy is one thing, including it in the diet is another. Quinoa, although is a nutrition-packed food, many find it hard to include in the diet. So, here is some help to guide you through this and turn you into a pro quinoa chef. 

• Make your breakfast delicious as well as nutritious by cooking quinoa in milk and then adding nuts and honey.
• Pop your quinoa like popcorn and then add it to your salads, soups, smoothies, etc.
• You may also roast quinoa and turn it into a tastier snack by adding salt, pepper, and other herbs.
• And why not bake something good using quinoa flour? Cook those mouth-watering cookies, muffins, bread, etc. for taste and added nutrition.
• Or you can simply use it as a substitute for rice, pasta, or couscous, and can be made in both sweet and savoury dishes. Quinoa khichdi is one of the easiest dishes that you can whip up within minutes. 
• You can also mix Aashirvaad multi-millet mix in your regular atta to incorporate quinoa into your diet along with other nutritious millets.

Including something healthier in your diet requires more of your willpower than your creativity. Once you have the required willpower, your creative neurons will guide you smoothly toward several ways of eating it.

Conclusion 

Quinoa – the food that is often referred to as golden grain by researchers, for all the right reasons – has been gaining popularity swiftly around the world. These tiny pellet-like seeds are rich in protein (including the 9 essential amino acids), and contain vitamins and minerals. All these together help our body at various levels and make it function well. 

From weight loss to protection against heart diseases, strengthening bones, providing antioxidants, and much more, quinoa has come up as a preferred choice for health buffs. 

By being a bit more creative and willing to change your lifestyle into a healthy one, not only can you help your body, but also add different flavours to your diet. 

We don’t suggest you change your entire diet immediately. Instead, we suggest you start small. Make one change at a time like adding quinoa to your diet or switching to multi-grain atta for your chapatis or adding millet mix to your regular atta. 

Start easy so that you can continue longer till it becomes a habit for you to have a happy healthy lifestyle. 

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