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Healthy Diet Plans >>  Health Food >>  Quinoa

Quinoa Health Benefits & Nutrition Facts

Quinoa is a type of seed which is known for its health benefits. It is related to the family of green leafy vegetables like spinach. Quinoa is rich in amino acids and can be used in various recipes. It has a nutty flavor and fluffy texture. Quinoa benefits can be attributed to its high levels of manganese which works as an antioxidant and protects the body from cancer cells and other illnesses.
It is also rich in magnesium and thus helps to alleviate migraine headaches and reduces the risk of high blood pressure. Quinoa health benefits also include relief from wheat allergies, improved health of the teeth, skin and bones and reduced stress on the heart muscle.

Quinoa Nutrient Facts

The numerous nutrients in quinoa are beneficial to health in various ways. Here are some quinoa nutrition facts:
  • One serving of quinoa can fulfill 48 percent of your daily requirement of magnesium
  • It contains high levels of iron, copper, tryptophan and phosphorus
  • It constitutes an ideal substitute for meat since it contains calcium, iron and protein
  • All the nine important amino acids which aid in the renewal of cells are found in quinoa
  • It supplies the body with substantial starch and fiber
  • Quinoa is low in calories and hence a healthy food for weight watchers
  • It is gluten free and hence beneficial for individuals with gluten allergy


Quinoa is high in protein and thus helpful in maintaining body weight and improving muscle mass. It is especially beneficial for individuals with diabetes since it contains fiber and magnesium. Fiber helps to regulate blood sugar levels and magnesium helps in the utilization of glucose and secretion of insulin. You can use quinoa for diabetes in the form of cereal. Many health experts also recommend quinoa for gestational diabetes.

Weight loss:

Due to its high fiber levels, you can use quinoa for losing weight. It keeps you feeling full for a longer period of time. There is also protein in quinoa which improves your metabolism and keeps your blood sugar levels stable. Studies have shown that eating quinoa and other whole grains can help to reduce abdominal fat. Since it is also gluten-free, it is a great food for dieters.


Quinoa is cleansing and nourishing for the hair because it provides accessible vegetable protein. The amino acids in quinoa help to repair the hair and the protein forms a protective and strengthening coat over the hair shaft. You can use quinoa for hair growth by caring for your hair with shampoos and conditioners that contain hydrolyzed quinoa protein.


There are 14 grams of protein in every 100 grams of quinoa. This makes it an ideal food for bodybuilders. Studies show that many individuals prefer quinoa for bodybuilding also due to its other benefits such as high levels of vitamins and minerals and absence of gluten. Remember to soak and rinse quinoa in water before cooking. It is important to wash off the coating from the seeds as it can cause irritation to the stomach. You can consume quinoa instead of oatmeal or rice. Quinoa flour can be used to make breads or pastas.


Some foods contain certain chemicals which can aggravate hyperactivity. Studies indicate that using quinoa for ADHD may help to prevent flare ups of the condition. You can add one cup of rinsed quinoa, to two cups of water or soup. Allow it to boil for fifteen minutes until the grains absorb the water. Take the quinoa off the heat for a couple of minutes and fluff the grains before serving.

Celiac Disease:

Quinoa is a good alternative to wheat, barley and other oats in the diet for celiac disease. It contains more nutrients than most other cereals. Many individuals use quinoa for celiac disease since it serves as a good substitute for corn and rice.


It is advisable to use quinoa for constipation because it aids in the passage of food through the digestive tract. When consumed regularly, it prevents constipation, flatulence and bloating. You can use quinoa in soups and other foods which use grains as the main ingredient. Quinoa also contains folate and vitamin B and this helps in eliminating waste from the body.


Studies on quinoa for cancer show that eating three servings of whole grains such as quinoa daily helps to lower the risk of cancer.


Quinoa contains soluble fiber which mixes with bile in the liver and produces a substance that is eliminated through the bowel movements. The liver makes use of its cholesterol stores to make the bile acids and when their levels reduce, it has to utilize the cholesterol from the blood. As a result the total cholesterol levels fall. You can use quinoa for lowering cholesterol by substituting it for meat and other protein sources.


Many people have started using quinoa for fibromyalgia symptoms. Due to its high protein levels, it aids in cellular health. Many experts believe that poor health of the cells may be responsible for fibromyalgia.


Inadequate intake of protein may affect fertility in women by interfering with the menstrual cycle. Therefore many fertility specialists recommend quinoa for fertility.

Upset Stomach:

Being a rich source of dietary fiber, using quinoa for upset stomach is beneficial. It assists in digestion and ensures proper passage of bowel movements. However, ensure that you wash the natural coating from the grain before use as it can irritate the stomach.

Gluten Intolerance:

Individuals who experience sensitivity towards wheat can use quinoa for gluten allergies. Quinoa is gluten free and supplies a substantial amount of nutrients, thus making it a perfect addition to the gluten free diet. You can use quinoa for gluten intolerance by substituting it for rice or couscous.

Heart Disease:

Doctors usually recommend quinoa for heart patients because it is does not increase cholesterol levels. Many studies have found that following a diet that is low in cholesterol helps to reduce further damage to the heart.


Some studies have shown that individuals with low magnesium levels may be at a higher risk of experiencing migraines. Therefore using quinoa for migraines is beneficial since it contains large amounts of magnesium.


Adding quinoa to the diet is a great way to ensure an adequate protein intake during pregnancy. It is a more valuable protein source compared to meat and soybeans because it contains all the essential amino acids.

Blood Type:

Studies on quinoa and blood type show that it is ideal for all blood types.

Side Effects Of Quinoa

There are very few quinoa health risks and the seeds can be used safely by most people. The seeds have a natural coating of saponins which can lead to irritation in the stomach. Therefore quinoa must be rinsed properly before use.

Tips For Eating Quinoa:

There are no limitations on when to eat quinoa and how much to eat. You can consume these healthy seeds plain or in place of other grains.
Submitted on January 16, 2014