Quinoa has become more and more popular in our diet, having a number of nutritional properties that should not be neglected. We invite you to discover how many calories quinoa has, what nutritional values it presents and what healthy benefits it brings us.
Where does quinoa come from?
Quinoa is native to South America, specifically the Andes mountain regions of countries such as Peru, Bolivia, Colombia and Ecuador. Cultivated for thousands of years in these regions, quinoa was a staple food for indigenous populations such as the Incas. It was valued for its high nutritional value and ability to grow in difficult mountain soils.
In recent decades, quinoa has become extremely popular around the world due to its high nutritional value, rich protein, vitamin and mineral content, as well as the fact that it is an excellent source of vegetable protein, being included in many healthy diets.
How many calories does quinoa have?
A 100 gram serving of cooked quinoa provides around 120-130 calories.
What nutritional content does quinoa have?
Quinoa is a highly nutritious food and offers a wide range of beneficial nutrients. Here is a summary of its nutritional content per 100 grams of cooked quinoa:
Protein: Quinoa is known for its high protein content, especially for the fact that it provides complete proteins, meaning all nine essential amino acids. A 100 gram serving of cooked quinoa can contain around 4-4.5 grams of protein.
Carbohydrates: is a good source of complex carbohydrates, providing about 21 grams of carbohydrates per 100 grams cooked.
Fibre: about 2.8 grams of fiber per 100 grams of cooked quinoa. Fiber is important for digestive health and blood sugar regulation.
Healthy fats: A 100-gram serving of cooked quinoa can contain about 1.9 grams of fat, a small amount.
Vitamins: Quinoa provides essential vitamins such as vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin) and B6. It also contains vitamin E, which is an antioxidant.
MINERAL: it is rich in minerals such as iron, magnesium, phosphorus, manganese and copper. These minerals are essential for the optimal functioning of the body.
Antioxidants: Quinoa contains antioxidants such as flavonoids and quercetin, which help protect cells from free radical damage.
phospholipids: contains phospholipids such as phosphatidylcholine and phosphatidylethanolamine, which have benefits for brain health and liver function.
It is important to note that quinoa is also an excellent source of amino acids, vitamin B12 and Omega-3, which are usually found in animal products. This makes quinoa an excellent choice for vegetarians and vegans who want to ensure adequate nutrient intake.
Photo: Elena Shashkina/ shutterstock.com
Quinoa: health benefits
Important protein intake
One of the biggest advantages of this food is its complete protein content. This means that quinoa provides all the essential amino acids that the human body needs. This feature makes it an exceptional protein source, especially for vegetarians and vegans.
Varied intake of nutrients
Quinoa is loaded with essential nutrients. It contains a variety of vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 and E, as well as minerals such as iron, magnesium, phosphorus, manganese and copper. This wide range of nutrients contributes to overall health.
Maintains intestinal tone and prevents/treats constipation
The dietary fiber in quinoa is beneficial for digestion and can help maintain regular bowel movements. It also helps keep blood sugar levels under control.
Weight control
Due to its high protein and fiber content, quinoa can help keep you feeling full. This can help control weight by reducing excessive calorie consumption.
Powerful antioxidants
Quinoa contains powerful antioxidants such as flavonoids and quercetin, which help fight free radical damage and protect cells from oxidative stress.
Helps lower blood sugar
Quinoa has a relatively low glycemic index, meaning it releases sugar into the bloodstream at a slower rate, helping to keep blood sugar levels under control. This is beneficial for people with diabetes or those who want to avoid sudden fluctuations in blood sugar.
Supports heart health
Regular consumption of quinoa can help maintain heart health. Its content of healthy fats, fiber and minerals such as magnesium and potassium can help reduce blood pressure and the risk of heart disease.
Excellent source of energy
Quinoa is an excellent source of complex carbohydrates, making it a good choice for long-term energy.
Gluten-Free
Quinoa is gluten-free, so it is suitable for people with celiac disease or gluten intolerance.
Source of Omega-3
Quinoa contains small amounts of Omega-3 fatty acids, which are beneficial for brain and heart health.
Article photo source: Sia-James/ shutterstock.com
2023-09-03 21:52:43
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