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Superfoods: Quinoa

 

Quinoa is one of the world’s most popular health foods.

Quinoa is gluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.

These days, you can find quinoa and quinoa products all over the world, especially in health food stores and restaurants that emphasize natural foods.

This is the nutrient content in 1 cup (185 grams) of cooked quinoa:

  • Protein: 8 grams.
  • Fiber: 5 grams.
  • Manganese: 58% of the recommended daily allowance (RDA).
  • Magnesium: 30% of the RDA.
  • Phosphorus: 28% of the RDA.
  • Folate: 19% of the RDA.
  • Copper: 18% of the RDA.
  • Iron: 15% of the RDA.
  • Zinc: 13% of the RDA.
  • Potassium 9% of the RDA.
  • Over 10% of the RDA for vitamins B1, B2 and B6.
  • Small amounts of calcium, B3 (niacin) and vitamin E.

This comes with a total of 222 calories, with 39 grams of carbs and 4 grams of fat. It also contains a small amount of omega-3 fatty acids.

The United Nations (UN) declared 2013 “The International Year of Quinoa,” due to its high nutrient value and potential to contribute to food security worldwide.

Include Quinoa in your meals and enjoy the benefits. Find your favorite plan here!