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How Healthy Is Quinoa?

Despite its reputation as an "ancient grain," quinoa is actually a psuedo-cereal, the term for foods that are cooked and eaten like true grains. Quinoa -- pronounced KEEN-wah -- is one of the few vegetarian sources of complete protein. However, it's a healthful option for omnivores and vegetarians alike, offering a number of other beneficial nutrients, including iron, magnesium and fiber.

  1. Macronutrients

    • Each cup of quinoa contains 8 grams of complete protein, meaning it provides all nine essential amino acids. It also contains lysine, an additional amino acid that aids in tissue growth and repair. Like other "true" grains, quinoa is relatively high in carbohydrates, ringing in at 39 grams per cup; however, 5 grams of that is fiber. Quinoa is also low in fat, with 3.5 grams per cup, less than 0.5 grams of which is unhealthy saturated fat.

    Vitamins

    • In additional to its macronutrient content, quinoa offers several B-complex vitamins that are essential for body function. These include folate, a water-soluble B vitamin that's particularly important to women of child-bearing age, as it reduces the risk of certain birth defects. Quinoa contains 78 micrograms of folate, or about 20 percent of the Dietary Reference Intake as set by the Institute of Medicine. It also contains 0.2 milligrams of thiamin, another B vitamin that is involved in the function of the nervous system and carbohydrate metabolism. This is equal to 17 percent of the DRI for men and 18 percent for women. A third B vitamin, B-6, is also present in quinoa; this vitamin, also known as pyridoxine, synthesizes the neurotransmitters serotonin and norepinephrine. Quinoa contains 0.2 milligrams, or 18 percent of the DRI. Finally, a cup of quinoa offers 0.2 milligrams of riboflavin, or vitamin B-2, or 15 percent of the DRI for men and 18 percent for women. This vitamin helps break down carbohydrates, proteins and fats.

    Minerals

    • Quinoa happens to be an even richer source of minerals, particularly iron -- necessary for producing red blood cells -- with 2.76 milligrams, or 46 percent of the DRI for men and 35 percent for women. It's also high in phosphorus, which helps form bones in teeth, with 48 percent of the DRI, or 281 milligrams. Quinoa provides 118 milligrams of magnesium, which equals 36 percent of the DRI of men and around 46 percent for women; this mineral activates enzymes, regulars calcium levels and contributes to energy production and the formation of bones and teeth. Finally, 1 cup of quinoa will offer you 2.02 milligrams of zinc, which is 21 percent of the DRI for men and 29 percent for women. Zinc plays a role in the function of more than 300 enzymes.

    How to Prepare Quinoa

    • Quinoa cooks on the stove in 20 minutes, so it's a fast source of protein and carbohydrates for a quick meal. Cooking website The Kitchn recommends rinsing dry quinoa in a mesh strainer to remove its outer coating, which can taste bitter. For a boost of flavor, cook quinoa in vegetable or chicken broth; add other spices or aromatics such as garlic, rosemary or just plain salt and pepper. Quinoa can also be made in a rice cooker by adding 2 cups of liquid for every 1 cup of quinoa.

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