Quinoa seed
Quinoa seeds have become increasingly popular recently because they are a plant-based source of all 9 essential amino acids. We will guide you in more detail about quinoa seeds which can really help you in many areas.
What is quinoa?
Quinoa seed comes from the annual flowering plant quinoa, which belongs to the genus Chenopodium. The seed is grown in many parts of the world. This herb is more closely related to spinach and amaranth. There are more than 150 types of quinoa and the most important are black, red and white quinoa.
Quinoa is used for a variety of purposes and the leaves, the root, the flowers are used from it, but the nutritious seed is mostly used.
Quinoa seed is the only plant protein source that contains all 9 essential amino acids. Quinoa is also the best protein source in terms of quality, with some types of quinoa containing over 20% proteins.
Breakfast idea with cooked quinoa
Put 3 cups of water in a bowl and heat it on a hot plate. After the water is heated, add the quinoa seeds. After a few minutes, reduce the temperature and close the container. It takes about 15 minutes to properly digest quinoa seeds. After those 15 minutes have passed and so that the seeds are not too mushy, toast the seeds a little and then leave them in the refrigerator for about 10 minutes. After that add fruits at the top and that’s it enjoy.
100g of uncooked quinoa seeds contains:
| Name | Value |
|---|---|
| Proteins | 14.1g |
| Vitamin B1 (thiamine) | 30% of the daily needs |
| Fats | 6g |
| Vitamin B2 (riboflavin) | 25% of the daily needs |
| Carbohydrates | 64g |
| Vitamin B3 (niacin) | 10% of the daily needs |
| Vegetable fibers | 7g |
| Vegetable fibers | 15% of the daily needs |
| Zinc | 28% of daily needs |
| Vitamin B6 (pyridoxine) | 40% of daily needs |
| Potassium | 17% of daily needs |
| Folic acid (vitamin B9) | 50% of daily needs |
| Calcium | 5% of daily needs |
| Vitamin C (ascorbic acid) | 6.8mg |
| Magnesium | 50% of daily needs |
| Vitamin E (tocopherol) | 20% of daily needs |
| Selenium | 15% of daily needs |
| Choline (vitamin B4) | 15% of daily needs |
| Phosphorus | 65% of daily needs |
| Iron | 60% of daily needs |
| Manganese | 90% of daily needs |
| Copper | 70% of daily needs |
Quinoa seed as a substitute for a better choice
People who avoid meat and need to feed themselves with better and quality protein sources, quinoa seeds are an excellent choice for that. With one meal of quinoa seeds, you have 10g of proteins of excellent quality. That real quality is thanks to the essential amino acids, all 9 of which are present in quinoa. Quinoa also plays an important role in the development of the immune system, growth, development and other body functions.
Reasons to use quinoa seeds
One serving of quinoa provides about 20% of the daily requirement for the antioxidant vitamin E, which helps reduce the risk of coronary heart disease, certain malignancies, and eye disease. The mineral selenium, which quinoa has in sufficient quantities, also possesses powerful antioxidative properties.
Quinoa seeds are a rich source of complex carbohydrates, protein and fiber.
Carbohydrates
Carbohydrates go together with fiber. Therefore, they will be digested for a longer period in the digestive system and the resulting glucose will gradually enter the bloodstream. Then it will prevent sugar spikes, which means that whole grain foods are an excellent choice for diabetes, and will provide longer periods of satiety, which is key in the weight loss process. Better satiety due to vegetable fibers is also achieved because they bind the water present in digestion, giving a feeling of a full stomach.
Proteins
By eating protein food, we have a feeling of satiety, by suppressing the hunger hormone called ghrelin.
War fibers
Plant fiber helps with digestive health, constipation or constipation.
Does it contain gluten?
Also, consuming quinoa seeds helps people with celiac disease because it does not contain gluten.
Quinoa salad recipes
As we said, quinoa can be a helper for many problems that everyone can face. That’s why you can freely include quinoa seeds in your daily life. Quinoa can be used in place of rice as well as in different salads such as the MEDITERRANEAN QUINOA SALAD which you can look at the recipe to prepare yourself.
