Quinoa is one of the most famous superfoods. It is rich in protein , fiber and minerals, but does not contain any gluten.
Quinoa is a cereal that is grown for its edible food seeds, the consumption of which is similar to that of cereals. There are three main types of quinoa - white, red and black.
In the amount of 1 cup of cooked quinoa seeds, which is about 185 g, 8 g of protein can be found; 5 g of fiber; 39 g of carbohydrates, 4 g of fat and 222 calories. It also contains a little omega-3 fatty acids .
The same amount provides 58% of the recommended daily dose of manganese ; 30% of the magnesium needed for the day; 28% phosphorus ; 19% folic acid; 18% honey; 15% iron; 13% zinc; 9% potassium, as well as over 10% of the recommended daily amount of vitamins B1, B2 and B6. Small amounts of calcium , vitamin B3 and vitamin E can also be found .
Quinoa also contains flavonoids - plant antioxidants . The flavonoids kaempferol and quercetin can be found in large quantities. Quartzite, which is contained in quinoa, is in much larger quantities than foods that are known to have high levels like cranberries .
During laboratory studies it became clear that these substances have anti-inflammatory , antiviral , anti-cancer and antidepressant properties.
The high fiber content is another valuable quality of these seeds. Most of them are insoluble, but they also deliver the soluble form. According to various studies in the field, soluble fiber may be helpful in lowering blood sugar , cholesterol levels , increasing the feeling of satiety and helping to lose weight.