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Quinoa is one of the most popular foods in the world. This is a food that provides all 9 amino acids that the body needs. At the same time, organic quinoa milk also provides the body with many trace elements and antioxidants that are good for health. So what are the benefits of quinoa seeds?
1. Quinoa is very nutritious
Quinoa quinoa is said to be at the top of the cereals we commonly use today. This is a natural healthy food and is listed as a superfood. There are three main types of quinoa with different colors: white, red and black. According to nutrition experts, for every 185g of cooked quinoa, the nutritional composition is as follows:
Protein: 8 g Fiber: 5 g Manganese: 58% RDA Magnesium: 30% RDA Phosphorus: 28% 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 Vitamin B: 10% of the RDA A little calcium and vitamin E Quinoa is non-GMO and gluten-free grown organically. Although it's not technically a grain, it's still considered a whole grain.
2. Quinoa contains the plant compounds quercetin and kaempferol
The effects of the quinoa superfood go beyond that of the common food group. Thousands of trace elements are provided for our own health. Most especially, this seed contains flavonoid antioxidants that have positive effects on health. This substance is broken down into quercetin and kaempferol and is found in quinoa. In fact, blueberries are rated as the berry containing the highest flavonoid antioxidants than quinoa.
Elements found in these 2 substances have anti-inflammatory, anti-viral, anti-cancer and anti-depressant properties based on animal studies. When using quinoa regularly, you will be able to absorb this rich and healthy source of nutrients.
Hạt quinoa chứa chất chống oxy hóa flavonoid
3. Richer in fiber than your usual cereals
Another benefit that cannot be ignored in quinoa is that it provides abundant fiber. According to research on the main types of quinoa, it has been shown that for every 100g, there will be 10-16g of fiber. So you use this grain will add twice as much fiber to the body as when using regular cereal.
Boiled quinoa tends to have less fiber due to water absorption. However, 1.5g of soluble fiber in 100g of seeds is also a significant number. According to many studies, soluble fiber can help lower blood sugar, lower cholesterol and create a feeling of fullness for a long time. If you are looking to lose weight, you can use quinoa to replace the food you are using.
4. Gluten Free
Gluten free diet is supposed to be good and healthy for our health. So you can use this grain to give up the habit of loading starch from noodles and flour. When using this seed, you will receive great nutritional value and be more abundant in antioxidants than other food groups.
5. Rich in protein while providing essential amino acids for the body
Proteins are made up of chains of amino acids. So quinoa is a great source of protein for your health. Many foods can't provide you with the essential amino acids, but quinoa can be lysine. At the same time for vegans or vegetarians, quinoa is a great choice.
6. Effective blood sugar control
The glycemic index in the blood is considered a standard measure of the healthiness of a certain food. When you eat foods with a high glycemic index, your body will quickly starve and increase the risk of obesity. This can also be considered as one of the causes of type 2 diabetes and cardiovascular disease.
Quinoa has a low glycemic index of 53. However, this food is quite high in carbs. Therefore, you need to consider using it while following a low-carb diet.
Hạt diêm mạch có chỉ số đường huyết được cho là thấp ở mức 53
7. Contains many important trace elements
Depending on the body, the ability to absorb nutrients also changes. It is possible that each person will have difficulty supporting certain substances such as iron, zinc, magnesium, and potassium. These nutrients are especially poorly absorbed in pregnant women. Fortunately, quinoa adds enough and increases absorption for users. However, quinoa contains phytic acid, which causes nutrients to bind together, making absorption less active. So you should soak or boil quinoa seeds to minimize the phytic acid content. If you have kidney stones, consider using it because the high oxalate content reduces the absorption of calcium by the body.
8. Supports healthy metabolism
Due to the high nutrient content in quinoa seeds, they improve health and efficient metabolism. If you replace regular noodles or rice with quinoa or organic quinoa milk, you will minimize blood sugar, insulin and triglycerides.
According to research, when adding quinoa seeds to the diet, the fructose diet will inhibit and minimize the negative effects. However, all the uses of this nut still have many things that scientists have not explained exactly, so it is necessary to learn more to ensure safety for health and metabolism.
9. Contains antioxidants that prevent the risk of cancer
Quinoa is considered a superfood because it is rich in antioxidants that help neutralize free radicals that protect the body from aging and disease. A study on antioxidant levels in grains and legumes found that quinoa had the highest antioxidant content.
10. Supports weight loss
To lose weight we often reduce calorie intake and actively expend energy. Another more practical way is to reduce hunger and cravings. This is also a use of quinoa seeds. The high protein content in the seeds increases the body's metabolism and also minimizes cravings.
Moreover, the rich fiber content will keep you full for a long time but only provide a small amount of calories. In fact, a food with a low glycemic index has an important effect on reducing calorie intake. Although this weight loss effect has not been fully recognized, you can use them as healthy foods to help eliminate bad components in the body.
11. Easy to use in the diet
Quinoa is a food that is easy to combine and process. You can add some other foods or cook organic quinoa milk. From the rich diversity of users, you can find recipes in the media.
With the above sharing, you already know what quinoa seeds do. This is a superfood rich in nutrients and safe for the health of users. If you have any doubts, you can contact your doctor or specialist for advice on how to use it in accordance with your body.
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References: healthline.com, webmd.com
