Super Food: Health Benefits Of Quinoa.

Byline: Mehwish Idrees

A 2017 study in the Journal of Nutraceuticals and Food Science determined that compared to other cereals, which people around the world rely upon for macronutrients, quinoa has more protein and a greater balance of essential amino acids. Nutritionally, it resembles milk protein more than cereals like wheat, corn and barley. It also surpasses cereals in amounts of dietary fiber, lipids, calcium, iron,

Introduction:

Quinoa, often described as a "superfood" or a "supergrain," has become popular among the health conscious, with good reason. Quinoa (pronounced KEEN-wah or ke-NO-ah) is packed with protein, fiber and various vitamins and minerals. It is also gluten-free and is recommended for people who are on a gluten-free diet.

Often used as a substitute for rice, quinoa is commonly considered to be a grain and is usually referred to as such, but it is actually a seed. "The yellowish pods are the seed of a plant called Chenopodium quinoa, native to Peru and related to beets, chard and spinach," wrote Nicole Spiridakis in a story for NPR. When cooked, quinoa is soft and fluffy, with a slightly nutty taste. It can also be made into flour, flakes and various foods like pasta and bread, according to the Grains and Legumes Nutrition Council. A Highly Nutritious Food:

A 2009 article in the Journal of the Science of Food and Agriculture stated that quinoa's "unusual composition and exceptional balance" of protein, oil and fat, as well as its minerals, fatty acids, antioxidants and vitamins, make it a highly nutritious food. The article also noted that phytohormones are found in quinoa, unlike many other plant foods.

Phytohormones help regulate plant growth. Some types, called phytoestrogens, are being studied as a treatment for menopause symptoms because they sometimes behave like estrogens in the body.

zinc, phosphorus and vitamins B1, B2, B6, C and E. This is the nutrient content in 1 cup (185 grams) of cooked quinoa (2):

Protein: 8 grams. Fiber: 5 grams. Manganese: 58% of the recommended daily allowance (RDA).

Magnesium: 30% of the RDA. Phosphorus: 28% of the RDA.

Folate: 19% of the RDA. Copper: 18% of the RDA. Iron: 15% of the RDA. Zinc: 13% of the RDA. Potassium 9% of the RDA. Over 10% of the RDA for

vitamins B1, B2 and B6.

Small amounts of calcium, B3 (niacin) and vitamin E. This comes with a total of 222 calories, with 39 grams of carbs and 4 grams of fat. It also contains a small amount of omega-3 fatty acids. Quinoa is...