Quinoa: The Superfood You Need to Know About

Quinoa: The Superfood You Need to Know About

Looking for healthy and nutritious food to add to your diet? Look no further than quinoa! It is a superfood high in protein, fiber, and antioxidants. It has been shown to improve heart health, help with weight loss, and boost energy levels. In this blog post, we will discuss the many benefits of this superfood and provide some recipes for you to try!

What Is Quinoa?

What Is Quinoa?Quinoa is a pseudocereal, a seed that can be cooked and eaten like a grain. This superfood originates from the Andes Mountains in South America and has been grown by the Incas since antiquity.

It is high in protein, dietary fiber, vitamins, minerals, and antioxidants. It also contains essential fatty acids such as omega-3 and omega-6, which are important for good health.

History Of Quinoa

The Incas first cultivated quinoa around 5000 BC as a staple food. They believed it gave them strength, power, and courage for the battle. It was then spread to other parts of the world by Spanish explorers in the 16th century. Over time, its popularity has grown due to its nutritional value and numerous health benefits.

Nutrition Profile

Nutrition ProfileQuinoa is a powerhouse of nutrition and one of the healthiest foods you can eat. 100-gram of quinoa contains:

  • Calories: 120
  • Protein: 4.4gm
  • Carbohydrates: 21.3gm
  • Dietary Fiber: 2.8gm
  • Fat: 1.92gm
  • Magnesium: 64mg
  • Omega-6: 974mg


This superfood is versatile and rich in healthy nutrients, some of which are given below:

High In Fiber

Quinoa is packed with dietary fiber which makes it an incredibly filling food. Fiber helps to keep you feeling full for longer, reducing your overall calorie intake and aiding in weight loss. Dietary fiber in this superfood is mostly insoluble, meaning it helps keep you regular and can help reduce the risk of certain gastrointestinal issues.

High In Protein

Quinoa is a complete protein meaning that it contains all the 9 essential amino acids needed by the body. These amino acids are the building blocks of proteins, and they are required for proper growth and development. It is also a rich source of lysine, which helps with tissue repair and growth.

This makes it a great food for athletes and bodybuilders as well as anyone looking to maintain a healthy diet. It is also gluten-free, making it an ideal choice for people with celiac disease or those on gluten-free diets.

High In Vitamins And Minerals

Quinoa is rich in vitamins and minerals like folate, magnesium, phosphorus, and potassium. Vitamins that are present in quinoa include vitamin B6, thiamin, riboflavin, pantothenic acid, and niacin. It is also high in dietary fiber which helps to support digestive health.

it contains all essential amino acids making it a complete protein source. By eating quinoa you can get an adequate amount of important nutrients without having to spend too much time planning or shopping for food.

High In Antioxidants

Quinoa is also packed with antioxidants which can help fight against free radicals. Free radicals can damage the cells in your body, leading to conditions like cancer and heart disease. Antioxidants are known for their anti-aging properties too, so quinoa could be a helpful way to fight off signs of aging.

Quinoa is also high in vitamin E which has been linked with reducing wrinkles and improving skin texture. It is also a good source of minerals like magnesium, manganese, and iron, which can help build strong bones, reduce fatigue, and aid in tissue repair.


Quinoa is a superfood that has made its way into the health food spotlight in recent years, and for good reason! Here are some benefits of this superfood:

Good For Heart Health

Good For Heart HealthWhen it comes to heart health, quinoa is an excellent choice. It contains high levels of complex carbohydrates which help to reduce cholesterol and maintain good cardiovascular circulation. The magnesium present in the grain also acts as a natural relaxant to help keep blood pressure under control.

Additionally, the plant-based amino acids found in it help regulate blood sugar levels and reduce the risk of type 2 diabetes. All in all, this superfood is great for keeping both your heart and body healthy.

Good For Digestion

Since quinoa is high in roughage, it helps to promote a healthy digestive system. The insoluble and soluble fibers help to regulate digestion and can also reduce constipation and diarrhea. It is also a great source of essential amino acids that the body needs for growth, maintenance, and tissue repair. This makes it an ideal food for everyone, from children to the elderly.

Good For Weight Loss

It is a great food for weight loss due to its high fiber, protein, and low-fat content. Eating quinoa in place of other starches like potatoes or white rice can help to reduce calorie intake without sacrificing taste or satisfaction. It is also very filling which helps to reduce hunger cravings throughout the day.

Helps To Lower Cholesterol Levels

The fiber found in quinoa has been found to reduce bad cholesterol levels in the body. This helps to lower the risk of developing heart disease and other related health issues. It is also a great source of plant-based omega-3 fatty acids which are essential for healthy heart functioning.

Improves Cognitive Function

Quinoa is high in folate, magnesium, and iron which are all essential for cognitive functioning. Folate helps with memory, while magnesium and iron help to improve concentration and focus. Eating this superfood regularly may help to boost mental clarity and cognitive performance.

Overall, it is a nutrient-packed superfood that should be part of everyone’s diet. It has numerous health benefits that make it an ideal food for anyone looking to improve their overall health.

Easy To Incorporate Into Diet

Quinoa is one of the most versatile foods you can add to your diet. It’s simple to prepare and can be used in a variety of recipes, from salads to stir-fries. It cooks quickly and has a mild flavor that works with many ingredients. All you have to do is add your favorite ingredients and you can have a nutritious meal that’s ready in no time.

Here are some delicious quinoa recipes:

  • Quinoa Chili: This hearty chili is packed with protein and fiber. You can add your favorite vegetables, beans, and spices for a flavorful meal that’s sure to please.
  • Mediterranean Quinoa Salad: This Mediterranean-inspired salad features quinoa, bell peppers, cucumbers, feta cheese, olives, and a light dressing.
  • Quinoa Burgers: Give your burgers a nutrition boost with quinoa. These veggie burgers are easy to prepare and full of flavor.
  • Curried Quinoa Bowls: This flavorful dish features quinoa, vegetables, and an array of spices for an easy meal that’s sure to satisfy.

Limitations Of Eating Quinoa

Although quinoa is a healthy food, you should be aware of its limitations. It’s high in fiber and protein, but it can also contain phytic acid which can limit the absorption of minerals like calcium and iron in your body. Additionally, some people may experience an allergic reaction to quinoa so it’s important to talk to your doctor about your dietary needs before introducing a new food into your diet.


Quinoa is a great choice for anyone looking to add more nutrition to their diet. It’s high in protein, B vitamins, iron, and magnesium, making it a powerhouse food. Plus, it’s easy to prepare and tastes delicious when cooked with other ingredients.

Consider contacting FitMantra for additional information on nutrition and fitness. You can also get in touch with their nutrition experts through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. You can also lose weight with the help of our weight loss program. Download our Fitness app on  Android to learn more about us.

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