8 Health Benefits of Quinoa

health benefits of Quinoa include preventing the Risk of Cancer, improves Digestive Health, reduces Blood Pressure, improve Brain Health, prevents the Risk of Anemia, improves Eyesight

Updated: June 2, 2018

Quinoa are a one of the delicious edible seed cultivated many regions throughout the world with numerous health advantages. The scientific name of Quinoa is Papaver somniferum. It belongs to the Genus: Papaver, family: Papaveraceae. It is believed that this Edible seed is native to the East Mediterranean and Asia, but now it is also cultivated widely all over the world, such as Czech Republic, Germany, Turkey, France, India, and East European region for domestic and commercial purpose.

Due to various types of Vitamin, Minerals and nutrients, present in the Quinoa it has lots of health benefits. Among that some of the health benefits of Quinoa include preventing the Risk of Cancer, improves Digestive Health, reduces Blood Pressure, improves Brain Health, prevents the Risk of Anemia, improves Eyesight, contain Antioxidant Properties, improves Bone Health and improves skin health.

Nutritional Value of Quinoa:

Quinoa contain lots of Vitamin, Minerals and other components. Some of the vitamins Quinoa has Vitamin C, Vitamin E, Folate, Thiamin, Niacin, Pyridoxine, Pantothenic acid and Riboflavin.  Quinoa also contain Omega 3 fatty acids, Omega 6 fatty acids, dietary fiber, sodium and potassium, which have lots of health advantages. Apart from this Quinoa also contain minerals such as calcium, magnesium, iron, protein, zinc, copper and Manganese. The best part of the Quinoa is, it contains zero cholesterol. 

Quinoa Improves Cardiovascular Health:

Due to the high amount of oleic and linoleic acids a mono-unsaturated fatty acid found in Quinoa, it is very beneficial for our cardiovascular health and it also helps to reduce cholesterol level in our body. The fiber found in Quinoa helps to reduce the bad cholesterol level from our body, such as LDL cholesterol, it is the main cause from different kind of heart related disease and it also helps to increase the good cholesterol level in our body, such as HDL level. Different studies have been proven that consumption of Quinoa can prevent various types of cardiovascular disease, such as heart attack, heart stroke, etc.

Quinoa Reduces Blood Pressure:

Quinoa contain high amount of potassium, which is very helpful in improving the blood circulation in our body. Potassium present in Quinoa acts as a vasodilator, which means it reduces the strain from the blood vessels and provide smooth passage for blood through the arteries that reduce the pressure of the cardiovascular system and prevent various types of issue related to blood pressure, such as hypertension. Beside this Quinoa also contains high amount of Phenolic elements, which prevent the oxidative damage of blood vessels caused by free radicals.

Quinoa Digestive Health:

Due to the high amount of dietary fiber found in Quinoa, it is very beneficial for our digestive health and it also helps to prevent various types of digestive issues. Different studies have been proven that, consumption of fiber rich foods, such as Quinoa helps to promote the proper bowel movement and provide smooth passage for food through the digestive tract. Fiber also helps in adding bulk to our stomach and ensures the proper elimination of waste from our body in time, thus prevent the risk of various types of digestion related problem, such as constipation, gas, etc.

Quinoa Prevents Diabetes:

Different studies have been proven that the anti-diabetic compound presence in Quinoa, which promotes the production of insulin in our body that, is very useful to reduce the absorption of glucose level in our blood stream, which is very useful to control the blood sugar level in our body, thus prevent diabetes. So consumption of Quinoa on a regular basis in a moderate quantity can reduce the risk of type 2 diabetes.

Quinoa Prevents Anemia:

As we all know anemia is a disease of iron deficiency in our body; however, consumption of Quinoa on a regular basis in a moderate quantity can improve the iron level in our body and prevent anemia because Quinoa is highly rich in iron. Different studies have been proven that consumption of Quinoa on a regular basis can reduce various anemia symptoms, such as weakness, fatigue, irregular breathing, etc.

Quinoa Improves Bone Health:

Due to the high amount of calcium found in Quinoa, it is highly beneficial for our bone health and to keep our bone strong and healthy. Calcium is the main element of our bone structure and it also helps to improve the bone density. Apart from this, studies have been proven that consumption of Quinoa on a regular basis in a moderate way can keep our bone strong and prevent the risk of osteoporosis.  Beside this Quinoa also contain high amount of Vitamin C and Vitamin E, which helps to promote the absorption of calcium in our body and also contain antioxidant properties, which protect our bone tissue from oxidative damage caused by free radicals.

Quinoa Prevents Cancer:

Due to the presence of anti-oxidant compound in Quinoa, it is very beneficial for preventing various types of cancer such as skin cancer, colon cancer and prostate cancer. Studies have been proven that consumption of Quinoa can very helpful those who are suffering from cancer because it helps in destroying the cancer cells and stopping the growth of the cancerous cells in our body. It also helps to prevent the oxidative damage caused by free radicals, thus prevent the risk of macular degeneration and various age related issues.

Quinoa Improves Skin Health:

Due to the high amount of anti-bacterial and anti-oxidant properties present in Quinoa can help in reducing the various kinds of skin related issues. Antibacterial properties of Quinoa help to protect our skin from foreign invaders, such as bacteria and virus and anti-oxidant properties of Quinoa also help to protect our skin from oxidative damage caused by free radicals; it is the main cause of various types of skin issues, such as wrinkles, dark spots, signs of aging, etc. 

Health Benefits of Quinoa

Nutritional Facts Of Quinoa, uncooked


Nutrient Unit Value per 100 g
Waterg13.28
Energykcal368
Proteing14.12
Total lipid (fat)g6.07
Carbohydrate, by differenceg64.16
Fiber, total dietaryg7.0
Calcium, Camg47
Iron, Femg4.57
Magnesium, Mgmg197
Phosphorus, Pmg457
Potassium, Kmg563
Sodium, Namg5
Zinc, Znmg3.10
Thiaminmg0.360
Riboflavinmg0.318
Niacinmg1.520
Vitamin B-6mg0.487
Folate, DFEµg184
Vitamin B-12µg0.00
Vitamin A, RAEµg1
Vitamin A, IUIU14
Vitamin E (alpha-tocopherol)mg2.44
Vitamin D (D2 + D3)µg0.0
Vitamin DIU0
Vitamin K (phylloquinone)µg0.0
Fatty acids, total saturatedg0.706
Fatty acids, total monounsaturatedg1.613
Fatty acids, total polyunsaturatedg3.292
Cholesterolmg0

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