Health benefits of quinoa: Gluten-free and easy to digest, here's why it deserves a spot on your plate

Quinoa is not only rich in protein and fibre but is also loaded with essential vitamins and minerals. It is a good source of magnesium, iron, potassium, and zinc, all of which play vital roles in various bodily functions (Image: Canva)

In recent years, quinoa has gained significant popularity in health-conscious circles, often hailed as a superfood. Originally cultivated in the Andean region of South America, this ancient grain has become a staple in kitchens worldwide. Its versatile nature and numerous health benefits have made quinoa a top choice for those looking to incorporate more nutrient-dense foods into their diets. Here are some key benefits of eating quinoa and why it deserves a spot on your plate:

Rich source of plant-based protein

One of quinoa’s standout features is its impressive protein content. Unlike most plant-based foods, quinoa is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. This makes it an excellent choice for vegetarians, vegans, and those looking to reduce their intake of animal-based products.

A cup of cooked quinoa provides around 8 gm of protein, making it a valuable addition to meals for those looking to increase their protein intake. This high-quality protein helps in muscle repair, supports immune function, and maintains overall body health.

High in fibre

Quinoa is also an excellent source of dietary fibre, which is crucial for maintaining digestive health. A single cup of quinoa contains approximately 5 gm of fibre, which is higher than many other grains. Fibre aids in regular bowel movements, prevents constipation, and promotes a healthy gut environment.

Additionally, the high fibre content in quinoa can help regulate blood sugar levels and keep cholesterol levels in check. This makes it a heart-healthy option, particularly for those with concerns about cardiovascular health.

Packed with essential nutrient

Quinoa is not only rich in protein and fibre but is also loaded with essential vitamins and minerals. It is a good source of magnesium, iron, potassium, and zinc, all of which play vital roles in various bodily functions.

Magnesium is particularly important for maintaining a healthy heart rhythm, regulating blood pressure, and supporting muscle and nerve function. Iron is essential for the production of haemoglobin, which transports oxygen in the blood, while potassium helps balance fluid levels and supports heart health. Zinc, meanwhile, strengthens the immune system and aids in cell repair.

Gluten-free and easy to digest

For people with gluten intolerance or coeliac disease, quinoa is a safe and nutritious alternative to wheat and other gluten-containing grains. Its natural gluten-free composition makes it an ideal choice for those following a gluten-free diet.

Moreover, quinoa is relatively easy to digest. It is light on the stomach, which makes it suitable for people with digestive issues or those recovering from illness. The grain’s soft texture when cooked ensures that it can be enjoyed by people of all ages, including children and the elderly.

Rich in antioxidants

Quinoa is a powerful source of antioxidants, which are compounds that protect the body from oxidative stress and inflammation. These antioxidants, such as quercetin and kaempferol, help neutralise harmful free radicals in the body, reducing the risk of chronic diseases like cancer and heart disease. Including quinoa in your diet can also help improve skin health, as antioxidants combat the signs of ageing by reducing oxidative damage to skin cells.

Supports weight management

If you are looking to maintain or lose weight, quinoa is a beneficial addition to the diet. The combination of protein and fibre helps keep you feeling full for longer, reducing the temptation to snack between meals. Its low glycaemic index also means it is digested slowly, helping to regulate blood sugar levels and prevent energy spikes and crashes.