People following a plant-based diet need to find nonanimal sources of protein to ensure they are getting enough. One cup of cooked quinoa weighing 185 grams (g) provides 8.14 g of protein. The proteins in quinoa offer a wide range of amino acids. Amino acids are vital for supporting muscle development and immune activity, among other essential functions. ... This makes quinoa an excellent dietary choice for people following a vegetarian or vegan diet. Quinoa, unlike many other grains, is also an excellent source of lysine. This is an essential amino acid. Lysine is vital for the synthesis of proteins. Although deficiency is rare, it can cause a range of medical issues, as lysine plays a role in processes such as growth and development.
A source of antioxidants
Quinoa is a good source of antioxidants compared with other common grains in a gluten-free diet. Most gluten-free products consist of corn, rice, or potato flour. These generally provide fewer nutrients than products using quinoa, such as quinoa flour.
Quinoa provides vitamin E. This is an antioxidant compound that may help reduce the risk of coronary heart disease, certain cancers, and several eye disorders.
Helps meet manganese requirements
One cup of cooked quinoa contains 1.17 milligrams (mg) of manganese. This accounts for around 27.43% of the adequate intake of manganese for males and 35.05% for females. Manganese is essential for development and metabolism. This element also works alongside many enzymes in the body to support their function.
Good source of iron
One cup of quinoa supplies 2.76 mg of iron, providing 34.5% of the recommended intake for males and 15.33% for females. Maintaining adequate levels of iron is essential for good health. Iron is necessary for a range of processes in the human body. It is, for example, an essential part of hemoglobin. This compound carries oxygen in the blood, supporting energy and cell function throughout the body. Adequate iron intake also supports healthy connective tissue and muscle metabolism.
A source of folate
Folate is an essential B vitamin that plays a key role in the formation of DNA. It is particularly important that women obtain enough folate during pregnancy to reduce the chance of neural tube defects in their babies, according to the Office of Dietary Supplements (ODS). Getting enough dietary folate might also reduce the risk of several cancers and depression. One cup of cooked quinoa contains 77.7 micrograms (mcg) of folate, or 19.43% of the daily requirement. Pregnant women may only be able to get enough folate by taking folic acid supplements. However, consuming more folate in the diet can reduce the risk of deficiency. Quinoa provides a good proportion of a person’s daily folate value.
Contains quercetin and kaempferol Quinoa contains the plant compounds quercetin and kaempferol.These antioxidants may protect against a range of chronic conditions. For example, according to some research, kaempferol may help protect against infection, heart disease, diabetes, and several cancers, including those of the skin and liver.Quercetin may also help boost the body’s defenses against infection and inflammation.