Friday, September 18News That Matters

Quinoa Nutrition Facts

If you don’t know about quinoa or haven’t yet jumped on the quinoa bandwagon, then you should definitely consider it. Most people think that quinoa is green, but the truth is it is a seed. However, none of that really matters because what quinoa provides in terms of health and nutrition is so beneficial that everyone should be adding it to their diet. If you are not familiar with quinoa or are not sure what sort of health benefits you might get from consuming it, then let’s take a look at the nutrition facts behind this amazing food. Once you know how packed quinoa is with nutrition, then you will be more than willing to add quinoa to a meal once in a while, especially if you are trying to become healthier. Let’s take a look at 10 essential things to know about quinoa nutrition.

1. Protein

Protein is one of the main benefits of quinoa. We will be basing this nutritional information on a single cup of quinoa and with protein that means that you get eight grams. It is really important to get enough protein because it is used for lots of different things throughout the body.

Your hair and your nails are mostly made of protein. That’s why people who are not getting enough protein often suffer from unhealthy looking hair, thin or brittle nails, or have a harder time recovering from things like nail fungus. Your body also uses protein to build new tissue and repair existing tissue.

You need protein to make enzymes and hormones; in fact you need protein to make all kinds of chemicals within your body that you need every day. In addition, most people think about calcium when it comes to bones, but protein is an essential component as well along with an essential component of muscle, skin and blood.


2. Fiber

Most people should be getting more fiber because it does wonders for the digestive system. A single cup of quinoa contains five grams of fiber. There are several benefits that come from getting enough fiber. Most people should be eating a healthy diet rich in fiber, but this is just not the case. One of the things that fiber does is slow the absorption of sugar into the bloodstream.

This is an important consideration because high spikes in blood sugar are one of the things that lead to diabetes. However, fiber does a whole lot more than that. Fiber also normalizes your bowel movements, softening your stool and making sure that you have a healthy digestive system. Fiber has also been shown to normalize cholesterol levels and help people feel full to promote weight loss.



3. Manganese

You may not think much about manganese, but it is important for health and does a lot for several different organs of the body. The great thing is that quinoa – a single cup – contains 58 percent of the daily recommended amount of manganese. This manganese is found in lots of different areas of the body including the kidneys, liver, and pancreas. Manganese is also an important ingredient in the development of healthy bones.

Getting the right amount of manganese promotes a healthy sex life, and helps with forming connective tissues and ensuring the blood clots. Making sure that you get enough manganese prevents inflammation and osteoporosis. It also helps with nutrient absorption and boosts your immune system to fight off disease. It is pretty amazing how many different things the manganese does and you get more than half of what you need from a simple cup of quinoa.


4. Magnesium

Getting enough magnesium is pretty easy when you add quinoa at your diet. Most people get at least some magnesium from their diet already, but a cup of quinoa will give you up to 30 percent of the daily recommended amount of magnesium.

Magnesium also does a lot of beneficial things in the body. Magnesium helps with muscle development and make sure that muscles and nerves are both working efficiently, it helps to keep your heart rhythm steady, magnesium promotes immune health and like calcium, it is really good for your bones. Magnesium also is great for diabetics because it helps regulate blood sugar levels as well as helps to normalize blood pressure.

Magnesium also allows you to have a healthier metabolism and activates over 300 enzyme reactions in the body. Getting enough magnesium is super important and it is especially crucial to the nervous system and the musculoskeletal system.

5. Phosphorus

Your body uses phosphorus hand-in-hand with calcium to help build strong bones. You have to have both the right amount of calcium and the right amount of phosphorus in order to ensure that your bones are as healthy as possible.

This is especially true with children. Luckily, quinoa provides you with 28 percent of the daily recommended allowance of phosphorus. You will commonly find phosphorus in the body as phosphate. Phosphates are extremely important when it comes to the production of energy. That’s why one of the symptoms of not getting enough phosphorus is lower energy levels.

In fact, most people would be very surprised to learn just how much their body relies on the nutrients that they get from food and how much can be affected when they do not get those nutrients. Phosphorus is no exception to this. Phosphorus is an integral part of energy production.

6. Folate

Making sure that your diet has enough folate is just as important as the other entries on this list. Luckily, quinoa provides up to 19 percent of the daily recommended allowance of folate in a single one-cup serving. You might know folate is vitamin B nine. It is one of many essential vitamins that your body needs. You have probably also heard of folic acid which is a common form of folate.

Folic acid is synthetic and is used for supplements and to be put into food to make sure that you are getting enough folate in the body. DNA repair and synthesis both depend upon folate and cell and tissue growth are inhibited when you’re not getting enough. In addition, folate is used for making red blood cells and is especially important to babies and children when they are growing up.


7. Copper

If you are not getting enough copper you are going to know pretty quick because one of the main things that copper does is provide immune system support. Copper and iron are both important developmental trace minerals to help you make healthy red blood cells, maintain healthy bones, and do a whole lot more. You get 18 percent of the daily recommended allowance of copper when you have a cup of quinoa.

While copper supplements are usually not that important, because you will get them and food if you need a normal diet, there is no harm in making sure that you meet your daily required copper level and quinoa can definitely help with that. Some of the other things that copper does are maintain healthy bones and maintain blood vessel structure. It also works with iron in another way – by helping the body to absorb iron.


8. Iron

You need to be getting the proper amount of iron as well. Quinoa provides you with 15 percent of the daily recommended allowance of iron. Iron is an important part of the hemoglobin in your red blood cells. Those red blood cells are responsible for getting oxygen from your lungs and throughout your entire body to keep all of your organs going. Without getting oxygen to parts of your body, things could get serious very quickly.

But even if things are not that extreme, the more oxygen that you can get to your brain, heart, and other organs, the healthier you’re going to feel. When you have a lack of red blood cells is called anemia. Making sure that you get enough iron is usually not that difficult because it is present in many of the foods that you eat. In fact, most people get most of the iron that they require every day. But a cup of quinoa will take you over the edge.


9. Zinc

Zinc is an important element in the human body that is required for lots of different things. One of the things that zinc does it make sure that your immune system is working properly. Zinc is found in cells throughout the body and it also plays a part in the division of cells. With housing, you have a hard time healing from wounds and replacing worn-out cells.

Zinc also helps you break down carbohydrates and without the right amount of zinc, you will have a reduced sense of taste and smell. In fact, those are two of the common symptoms of people report when they are not getting enough zinc. If you have irritable bowel syndrome regular diarrhea, zinc can help with that as well. Zinc plays a role in learning and helps improve your memory when you get the right amount and it is recommended when you have a common cold.


10. Potassium

Many people are not getting enough potassium. Most people know that you get potassium from bananas, but you also get it from quinoa. Potassium is the lowest percentage nutrient on this list that you get from quinoa, but the nine percent of the daily recommended amount found in a cup of quinoa can be very beneficial if you are not getting enough.

Potassium is known as an electrolyte and it helps balance the fluids in the body. It also allows for proper nerve conduction and muscle function; when nerve conduction is at its peak, everything in your body works better; especially your brain.

Potassium is actually one of the most important electrolytes in the human body and you needed just as much is you need important stuff like phosphorus, magnesium, sodium, calcium and chloride. Potassium is vital to the healthy functioning of all cells, tissues, and organs within the body.

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