Quinoa Health Benefits: Nutritional Value And Special Benefits For Men and Women

Quinoa is a superfood that has consistently topped the charts in the health food industry for the last decade and has become quite popular among mindful eaters. 

Pronounced as kinwa, kinuwa, or keen-wah, this little grain/cereal became a hit in the health food industry and weight loss diets around 2006. Primarily white (but also red and black), this pseudo-cereal has the texture of hand-milled brown rice or oats, and it cooks fluffy and nutty. Quinoa has undoubtedly found its place in Indian cuisine and our kitchens due to its high protein content, fibre, minerals and B vitamins.

Let's learn more about quinoa and its health benefits.

Table of Contents

1. Nutritional Value Of Quinoa

2. 10 Health Benefits of Quinoa Seeds 

3. 4 Incredible Benefits of Quinoa for Women’s Health and Wellness

4. Men’s Health: 4 Quinoa Benefits For Males

5. Dietitian’s Recommendation

6. The Final Say

7. FAQs

8. References 

Nutritional Value Of Quinoa

Full of essential nutrients, quinoa has many surprising benefits. Since it contains all nine amino acids, it is also considered a complete protein. The following table highlights the nutritional benefits of quinoa: 

Also Read: Quinoa For Losing Weight: Benefits, Recipes, Types And Nutrient Profile 

10 Health Benefits of Quinoa Seeds 

Here are ten health benefits of quinoa seeds:

1. Promotes Weight Loss

Quinoa is high in fibre. In fact, it is much higher than most grains and seeds. While much of the fibre in quinoa is insoluble, it still contains significant amounts of soluble fibre; one cup of quinoa contains 2.5 grams of soluble fibre. Studies show that this fibre helps with weight loss. 

20-Hydroxyecdysone in quinoa may also aid weight loss by enhancing metabolism and promoting muscle growth, which can support fat loss.

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2. Prevents Osteoporosis

Quinoa is rich in magnesium, which positively affects bone health and helps bone formation. It is also rich in protein, which serves as a building block for bones. More importantly, it contains all nine essential amino acids, which the body cannot produce on its own and play a role in this aspect. According to other studies, magnesium and manganese help prevent osteoporosis.

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3. Protects The Heart

Soluble fibre is what makes quinoa a miracle food for your heart. Quinoa reduces bad cholesterol levels, reducing the risk of atherosclerosis and coronary heart disease. Quinoa contains fatty acids, with 25% coming from oleic acid, a heart-healthy monounsaturated fat that can help reduce bad cholesterol levels. 

Additionally, 8% of its fat content is alpha-linolenic acid (ALA), an omega-3 fatty acid found mainly in plants, which supports heart health by reducing inflammation and promoting better cardiovascular function. 

Also Read: Is 90% Of Heart Disease Preventable? Learn How To Prevent Heart Disease And Have A Happy Heart!

4. Improves Skin 

Quinoa is rich in B vitamins that reduce the dark deposits of melanin in the skin and help treat age spots and other conditions related to skin pigmentation. Quinoa also contains tyrosinase inhibitors, enzymes that reduce pigmentation and related problems. Niacinamide, a type of Vitamin B3 that helps treat acne, is also present in quinoa.

Quinoa is also rich in vitamin A, which reduces fine lines and gives the skin a youthful appearance. And the riboflavin in quinoa enhances skin elasticity and treats acne by reducing sebum production.

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5. Fights Inflammation

The fibre in quinoa produces butyrate,  which is an important fatty acid that helps regulate genes associated with inflammation. Elevated homocysteine levels in the body can increase inflammation, and the B vitamins in quinoa lower it. Quinoa also contains saponins, compounds that studies have shown to have anti-inflammatory properties.

Also Read: Revealing 8 Powerful Foods To Reduce Inflammation In Your Body

6. Helps Fight Cancer

Quinoa is extremely rich in antioxidants that fight free radicals and other cancer-causing substances. Harvard University says a bowl of quinoa every day can literally save your life, while another study shows that eating a bowl of quinoa once a day can reduce the risk of dying prematurely from cancer.

7. Fight Diabetes And Hypertension

Quinoa is great for diabetes. The fibre in quinoa helps regulate blood sugar levels and prevents weight gain associated with diabetes and other chronic diseases. Part of living with diabetes is eating foods with a low glycemic index; luckily, quinoa is one of them! Quinoa also has protein-building amino acids that work well in controlling blood sugar.

8. Aids In The Treatment Of Anaemia

Quinoa is rich in iron. One cup of cooked quinoa contains nearly 3 mg of iron, 15% of the daily requirement. This mineral is needed to make haemoglobin, which is part of the red blood cells that bind and carry oxygen in your blood. A diet rich in iron can prevent anaemia. 

Riboflavin, another nutrient that helps prevent anaemia, is abundant in quinoa. 

Also read: Understanding Iron Deficiency: Diet Plan, Recipes, Causes, Symptoms And Treatment

9. Improves Digestive Health

The fibre found in quinoa adds bulk to the food churned in your stomach, stimulating the walls of your digestive tract. This promotes better absorption of nutrients and prevents constipation. 

Thiamine, a B vitamin, also helps produce hydrochloric acid, which plays a crucial role in digestive health by breaking down food, activating digestive enzymes, and helping absorb nutrients. 

Also Read: Home Cures For Digestion: How To Improve Digestion Naturally?

10. Strengthens Hair Follicles

The nine essential amino acids in quinoa act as natural strengtheners, protecting the hair shaft, repairing damaged hair, and promoting hair growth. The hydrolysed protein in quinoa serves as a natural, gentle coating that nourishes and protects hair follicles from within. It is, in fact, also extracted from quinoa to be used in making high-quality hair products. The humectants present in quinoa nourish and hydrate the scalp, keeping it in good condition.

Also Read: 10 Best Superfoods For Hair Growth And Consumption Tips!

4 Incredible Benefits of Quinoa for Women’s Health and Wellness

Here are four incredible benefits of quinoa that can significantly enhance women’s health and wellness:

1. Supports Hormonal Balance 

Hormonal balance is essential to women’s well-being and affects many physical and emotional health aspects. Quinoa's rich phytoestrogen content can help achieve and maintain hormonal balance. Phytoestrogens are plant-derived compounds that mimic estrogen's effects in the body, which helps to regulate hormonal fluctuations. 

For women going through PMS or menopause, including quinoa in your diet can potentially alleviate symptoms like mood swings and irregular periods. This nutritional choice can help you navigate this transition with greater comfort and resilience. 

2. Antioxidant Powerhouse for Glowing Skin 

Rich in antioxidants like vitamin E, quinoa protects your skin from free radicals. These free radicals, caused by factors like UV rays, can damage skin cells. Incorporating quinoa into your skincare routine will help protect your skin, giving you a glowing, youthful complexion. This is one of the best benefits quinoa can provide for your skin, among others. 

3. Helps With Infertility

The essential nutrients like folate, iron, and zinc in quinoa can enhance women’s fertility and support reproductive health. Folate prevents neural tube defects in early pregnancy, while iron ensures optimal blood flow to the reproductive organs. Zinc plays a role in regulating hormones essential for a balanced reproductive system. Incorporating quinoa into your diet can boost your nutrient intake and foster better reproductive health. 

You can also take ToneOp Care’s Ova 360 sachets to balance your hormones, improve ovulation and increase the chances of fertility. 

4. Helps With Pregnancy 

Quinoa promotes hormonal balance, which is important for menstrual health, fertility and pregnancy. Quinoa’s rich phytoestrogen content helps regulate estrogen levels, which is especially beneficial for women who face irregular menstrual cycles or conditions like polycystic ovarian syndrome (PCOS). Incorporating quinoa into your diet can help promote hormonal balance, promote a healthier reproductive cycle, and potentially increase your chances of becoming pregnant.

Also Read: How To Eat Quinoa To Lose Weight? Let’s Find Out! 

Men’s Health: 4 Quinoa Benefits For Males

Here are the four key benefits of quinoa for men:

1. Supports Muscle Growth

Quinoa contains about twice the protein of brown rice, providing a complete set of essential amino acids crucial for building tissue and muscle, making quinoa an excellent choice for men focused on muscle development and tissue repair. 

The best way to support muscle development is by having quinoa in the breakfast followed by have Alfalfa Powder smoothie or shake. This superfood is specially formulated for workout recovery, muscle growth and strengthening. 

2. Boosts Metabolism

Regular consumption of quinoa can enhance metabolism, which is especially beneficial for men who lead active lifestyles or engage in regular workouts. Quinoa helps men maintain an efficient metabolic rate by providing essential nutrients and energy, allowing them to burn calories more effectively during and after exercise.

3. Low Impact On Blood Sugar

Quinoa’s combination of protein, fibre, and healthy fats ensures a minimal effect on blood sugar. This combination helps stabilise blood sugar levels, making it an ideal choice for men seeking sustained energy throughout the day. This stability is essential for men seeking sustained energy throughout the day, supporting better performance in physical activities while preventing energy crashes that could lead to poor dietary choices.

4. Reduces Appetite

The high protein and fibre content in quinoa helps men feel satiated longer, playing a vital role in appetite regulation. By curbing hunger pangs and cravings, quinoa can assist men in maintaining a healthy weight or achieving weight loss goals, which is important for overall health and fitness.

Also Read: 7 Effective Sarsaparilla Benefits For Males To Boost Their Health! 

Dietitian’s Recommendation

Quinoa is a recently discovered pseudo-grain that is loaded with fibre and is a decent choice. It contains protein, iron, calcium, magnesium, and potassium, which are very important for the vital functioning of our body. You can add quinoa to your diet in various forms, like salads, pulao, sweet dishes, etc.

Health Expert 

Lavina Chauhan

The Final Say

Quinoa has now become popular worldwide, and why not, given the wide range of quinoa health benefits! It is a nutritious carbohydrate with fibre, minerals, antioxidants, and protein. It's also gluten-free, delicious, versatile, and ridiculously easy. Whether you're looking to enhance your fitness journey or maintain overall health, incorporating quinoa into your diet can be a smart choice. By enjoying this versatile grain, you can take a step towards a healthier lifestyle.

FAQs

1. Why is quinoa a superfood?

Quinoa is rich in minerals, antioxidant fibre and all nine essential amino acids, making it one of the world's healthiest and most nutritious foods.

2. Does quinoa cause weight gain?

Quinoa is a nutrient-dense grain high in protein and fibre, which can aid in satiety. However, consuming it in excess, like any food, can contribute to weight gain if it leads to an overall calorie surplus.

3. Is quinoa better for you than rice?

Quinoa and brown rice have similar calorie and fibre counts; quinoa has slightly more protein and fewer carbs per serving, so it's slightly better for you.

4. When is the best time to eat quinoa?

Quinoa can be eaten anytime for breakfast, lunch or dinner. You can eat 1-2 cups of cooked quinoa daily. However, it is best to eat healthy food like quinoa before bed. Thanks to its high magnesium and protein content, it induces sleep and relaxes muscles.

References 

• https://www.stylecraze.com/articles/benefits-of-quinoa-for-skin-hair-and-health/?sem_campaign=PMAXDynIngredients_India&gad_source=1&gclid=Cj0KCQjwveK4BhD4ARIsAKy6pMKK63IFbqcwvHHt8BZf9-PrHlx7zgIrt0yrrJndIumEuA3Jvp8gcsIaAqNFEALw_wcB#what-is-the-nutritional-profile-of-quinoa

• https://www.healthline.com/nutrition/quinoa#nutrients

• https://mobile.fatsecret.com/calories-nutrition/usda/quinoa?portionid=62443&portionamount=100.000

• https://asmitaorganicfarm.com/blogs/aof/quinoa-benefits-for-female

• https://www.menshealth.com/nutrition/a19527235/quinoa-nutrition-facts/

  
  

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