quinoa seed

quinoa-seeds-500x500

PRIMARY MICRO NUTRIENTS Manganese, Copper, potassium, phosphorus, ironmagnesium, folate
SECONDARY MICRO NUTRIENTS zinc, vitamin B1, B2, B6, selenium
NUTRITIONAL HIGHLIGHTS and NOTES
  • superior carbohydrate source
  • may help you to lose weight
  • strong antioxidant and anti-inflammatory properties that help your body fight and prevent diseases such as cancer, heart disease, diabetes and inflammatory bowel diseases
  • incredible nutrition profile including over a dozen important vitamins and minerals in significant amounts and optimal ratio of magnesium to calcium = 3:1
  • high protein content and amino acid profile
    • most grains lack adequate amounts of the amino acids lysine and isoleucine
    • quinoa has significantly greater amounts of both lysine and isoleucine (especially lysine)
    • quinoa serves as a complete protein source providing all essential amino acids
  • gluten free and least allergenic grain
    • Even when studied over time, celiac patients can easily tolerate quinoa on a daily basis. (14)
FUNCTIONAL BENEFITS Superior nutrient and antioxidant content to typical gluten-free ingredients like refined tapioca, potato, corn and rice flour (67)

Quinoa has both more and better protein than most grains (8)

Blood sugar health and weight management from low Gycemic Index value (9) as well as significantly reduced blood sugar, insulin and triglyceride levels (10)

Whole grains and pseudocereals (what quinoa is termed as being) have been consistently shown to increase feelings of fullness after meals when compared to refined grains. (7) It is also believed that quinoa may influence the action of hormones that play a role in appetite, such as gherkin, peptide YY and insulin. (8)

Eating quinoa is associated with weight loss, as well as an improvement in the levels of cholesterol in the blood. (9) Eating quinoa on a regular basis may even be one way to prevent obesity. (10)

Anti-cancer

  • quinoa as a standalone food and three specific nutrients found in quinoa seeds are some of the most revolutionary topics of research regarding preventing or treating cancer.  (15)(16)
  • Lunasin a peptide with the ability to bind to and break apart cancer cells (19) and kill only cancer cells while leaving healthy cells untouched (20). The lunasin found in quinoa is considered bioactive (21)

Digestive health

  • In a 2016 study quinoa was shown to have prebiotic potential and can serve to improve gastrointestinal health by balancing the levels of good bacteria functioning there. (33)
  • Prebiotics are also  associated with lowered disease risk, lowered inflammation levels and a better functioning immune system.
PHYTONUTRIENTS Flavonoids quercetin and kaempferol are both found in high amounts in quinoa (1)

  • anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects in animal studies (234,5)

Quinoa is also high in other antioxidant: vanillic acid and ferulic acid, important for the reduction of inflammation, a risk factor for chronic diseases. (29)(30)

A 2016 study discovered the presence of beta-carotene in quinoa. (31) When consumed through diet (not supplements), beta-carotene and other carotenoids benefits the body by scavenging the free radicals often responsible for premature aging and various diseases. (32)

DANGERS
  • wash before use – saponins (ant-nutrients) may be left on grains
  • soak and sprout – to disarm phytic acid and make nutrient and antioxidant content more bioavailable (29)
  • moderate oxalates (kidneys)

Quinoa, cooked
Nutrient RDA Unit per 100 g %RDA
Water g 71.61
Energy kcal 120
Protein g 4.4
Total lipid (fat) g 1.92
Carbohydrate, by difference g 21.3
Fiber, total dietary g 2.8
Sugars, total g 0.87
Starch g 17.63
Minerals
Calcium, Ca 1000.0 mg 17 1.7%
Iron, Fe 8.0 mg 1.49 18.6%
Magnesium, Mg 420.0 mg 64 15.2%
Phosphorus, P 700.0 mg 152 21.7%
Potassium, K 470.0 mg 172 36.6%
Sodium, Na mg 7
Zinc, Zn 11.0 mg 1.09 9.9%
Copper, Cu 0.9 mg 0.192 21.3%
Manganese, Mn 2.3 mg 0.631 27.4%
Selenium, Se 55.0 µg 2.8 5.1%
Vitamins
Vitamin C 90.0 mg 0 0.0%
Thiamin, B1 1.2 mg 0.107 8.9%
Riboflavin, B2 1.3 mg 0.11 8.5%
Niacin, B3 16.0 mg 0.412 2.6%
Pantothenic acid, B5 5.0 mg 0 0.0%
Vitamin B-6 1.7 mg 0.123 7.2%
Folate, total 400.0 µg 42 10.5%
Choline, total mg 23
Vitamin B-12 2.4 µg 0 0.0%
Vitamin A, IU 5000.0 IU 5 0.1%
Lutein + zeaxanthin µg 53
Vitamin E (alpha-tocopherol) 15.0 mg 0.63
Tocopherol, beta mg 0
Tocotrienol, beta mg 0.03
Tocotrienol, gamma mg 1.19
Tocotrienol, delta mg 0.11
Vitamin D 600.0 IU 0 0.0%
Vitamin K (phylloquinone) 120.0 µg 0 0.0%
Lipids 0
Fatty acids, total saturated g 0
Fatty acids, total monounsaturated g 0.196
Fatty acids, total polyunsaturated g 0.031
Cholesterol 0 mg 0
Amino Acids 0.015
Tryptophan g 0
Threonine g
Isoleucine g 0.052
Leucine g 0.131
Lysine g 0.157
Methionine g 0.261
Cystine g 0.239
Phenylalanine g 0.096
Tyrosine g 0.063
Valine g 0.185
Arginine g 0.083
Histidine g 0.185
Alanine g 0.34
Aspartic acid g 0.127
Glutamic acid g 0.183
Glycine g 0.353
Proline g 0.58
Serine g 0.216

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database

Healthline

Dr Axe

Other information sources:

 

Self Nutrition Data: an online nutrient breakdown of foods

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

 

 

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