Future Foods Quinoa
What Is Quinoa !!
Quinoa is an ancient South American grain that was largely ignored for centuries.
Interestingly, it was only recently noticed by the rest of the world and hailed as a “superfood” due to its high nutritional content.
It is now considered a specialty food by foodies and the health conscious.
This article takes a look at what quinoa is, where it comes from and why it’s so good for you.
Quinoa is a seed classified as a pseudograin. Nutritionally, it is considered to be a whole grain and is also gluten-free.
There are over 3,000 varieties of quinoa.
However, the most widely grown types are red, black and white. There is also a tricolor variety, which is a mixture of all three.
Quinoa can also be rolled into flakes or ground into flour, which can then be used for cooking and baking.
White quinoa is the most commonly consumed variety, and is what you’ll usually find at the store. Interestingly, the different types also have varying nutrient contents.
A study examining red, black and white quinoa found that while black quinoa has the lowest fat content, it has the highest omega 3 fatty acids and carotenoid contents.
Red and black quinoa also have nearly twice the vitamin E content of white quinoa.
The same study analyzed the antioxidant content of each type and found that the darker the color, the higher the antioxidant capacity.
Quinoa Is Loaded With Nutrients
This grain is also popular its very nutritious.
It’s packed with vitamins and minerals and contains more protein, fiber and healthy fats than other grains.
Just one cup (185 grams) of cooked quinoa is a great source of the following nutrients (4):
- Manganese: 58% of the RDI.
- Magnesium: 30% of the RDI.
- Phosphorous: 28% of the RDI.
- Folate: 19% of the RDI.
- Copper: 18% of the RDI.
- Iron: 15% of the RDI.
- Zinc: 13% of the RDI.
- Thiamin: 13% of the RDI.
- Riboflavin: 12% of the RDI.
- Vitamin B6: 11% of the RDI.
The same cup provides only 220 calories, in addition to 8 grams of protein, 4 grams of fat and at least 5 grams of fiber.
Adding quinoa to your diet is a great way to increase your daily intake of important vitamins, minerals and fiber.
Quinoa is a delicious whole grain packed with nutrients, fiber, protein and plant compounds. It has a unique flavor and is an easy way to add variety to your diet.
It’s particularly great for vegans, vegetarians and gluten free diets.
However, its impressive nutrient profile and health benefits make quinoa an excellent addition to any diet.