Health benefits of quinoa and why you must add this pseudocereal in your daily diet

Health benefits of quinoa: Its protein content, comprising all nine essential amino acids, positions quinoa as a valuable resource for both vegetarians and omnivores seeking nutrient-dense alternatives (Image: Canva)

Quinoa, pronounced 'keen-wa', is celebrated as a nutritional powerhouse within the grains category, renowned for its gluten-free nature and abundant health benefits. Originating from South America, particularly Peru, Chile, and Bolivia, this ancient pseudocereal can be used in multiple ways, captivating the attention of health enthusiasts and chefs alike.

Nutritional composition of quinoa

Quinoa is rich in protein, fibre, and essential vitamins and minerals. A single cup of cooked quinoa provides a remarkable array of nutrients, including folate, magnesium, zinc, and iron. Its protein content, comprising all nine essential amino acids, positions it as a valuable resource for both vegetarians and omnivores seeking nutrient-dense alternatives.

Health benefits of quinoa

Promotes overall health: Laden with anti-inflammatory phytonutrients such as quercetin and kaempferol, Quinoa aids in combating oxidative stress and fortifying immune function. It helps you stay healthy overall, says Kolkata-based dietician Piyali Dasgupta, also the founder of cooking channel Eating Right With Piyali.

Aids in weight management: Thanks to its high fibre and protein content, quinoa offers satiety and sustenance, making it one of your biggest ally if you're trying to lose weight, says Dasgupta. Its low glycemic index helps prevent erratic blood sugar spikes, thereby curbing cravings and promoting stable energy levels.

Supports cardiovascular health: Quinoa's omega-3 fatty acids and monounsaturated fats offer cardiovascular benefits, potentially reducing the risk of chronic diseases like heart disease. Research suggests that regular quinoa consumption helps improve lipid profiles and aid in blood sugar regulation.

Gluten-free alternative: For individuals with gluten intolerance or celiac disease, quinoa is a safe and nutritious substitute for gluten-containing grains. Its innate gluten-free nature, coupled with its fibre-rich composition, promotes gut health and alleviates digestive discomfort.

Enhances gut health: Serving as a prebiotic, quinoa fosters the proliferation of beneficial gut bacteria, nurturing a diverse and resilient microbiome. Studies indicate that quinoa consumption helps mitigate inflammatory conditions like colitis, highlighting its role in digestive wellness.

How to incorporate quinoa into your daily diet

Adding quinoa in your culinary repertoire opens doors to endless gastronomic possibilities. From savoury salads to wholesome breakfast porridges, its versatility has no boundaries. Consider integrating quinoa into your meals to enhance both nutrition and flavour, leveraging its potential to elevate ordinary dishes into extraordinary culinary creations.