Listed below are the vitamins and minerals that are in quinoa. Many vitamins are water soluble which means the body doesn’t store them. You must get them from the foods you eat.
All B vitamins, called B complex vitamins, are water soluble. They help transform carbs into glucose (the natural sugar you get from fruits) to produce energy. They help the body process fats and protein. They are also needed for healthy skin, hair, eyes and liver.
B1 (Thiamin): AIlows the nervous system and muscles to function properly. It is sometimes called the anti-stress vitamin. It strengthens the immune system and increases the body’s capacity to endure stressful situations. It also converts carb’s into energy.
B2 (Riboflavon): Is an antioxidant and helps fight free radicals from damaging healthy cells. It is necessary for natural energy production in cells. This vitamin (and magnesium working together), have been shown to reduce the frequency of migraines and how long they last.
B6 (Pyridoxine): Is essential to the absorption of carbohydrates, proteins and amino acids. Also helps keep the lymph nodes, thymus and spleen healthy. B6 helps your body absorb vitamin B12.
B9 (Folate or Folic Acid): Works with B12 to build red blood cells and help iron work properly in the body. It reduce the chance of getting some forms of anemia. It is needed to make DNA and RNA, the building blocks of cells. It is crucial for proper brain function.
B12 (Cobalamin): It keeps the body’s nerve and blood cells healthy and helps make DNA. Even though this vitamin is water soluble, it can be stored in the liver for up to six years. B12 not the same as Iron (a mineral), but they are both interrelated. They are both needed to make red blood cells to prevent anemia.
CALCIUM: Is the most abundant mineral in the body. It is needed to maintain strong bones and teeth and 99% of the calcium in your body is found there. It is also needed for muscles to move and for nerves to carry messages between the brain to every part of your body.
COPPER: Is an antioxidant. It helps transport oxygen throughout the body. It works together with Iron to form red blood cells. It also helps the body absorb Iron.
CYSTINE: An amino acid that helps your body produce protein.
FIBER: Is a complex carbohydrate. Some of the many health benefits of fiber is that it lowers the absorption of sugar and lowers bad LDL cholesterol.
IRON: Is needed to make red blood cells, which increases oxygen in the body.
LYSINE: An amino acid that helps your body produce protein and is essential for healthy tissue growth as well as repair.
MAGNESIUM: An essential mineral aiding in bone, heart, cardiovascular, nerve and brain health. This mineral (and vitamin B2 working together), help relax blood vessels in the brain preventing headaches and migraines. Magnesium is also good for your heart for that same reason, it relaxes blood vessels. Low levels of magnesium are associated with increased rates of hypertension, ischemic heart disease and heart arrhythmias. Eating quinoa daily is a good way to provide cardiovascular health for anyone concerned about atherosclerosis (the build-up of plaque that narrows the vessels that the blood flows through) or stenosis (the narrowing of the diameter of arterial passageways).
MANGANESE: Neutralizes damaging FREE RADICALS from attacking our organs. Helps keep bones strong and helps maintain normal blood-sugar levels.
METHIONINE: An amino acid that helps your body produce protein.
NIACIN: Helps lower and control high cholesterol.
PHOSPHORUS: This mineral and calcium work together to build strong bones and teeth and 85% of the phosphorus in your body is found there. It is used to break down energy to help the body us B-complex vitamins and for muscle and nerve function.
POTASSIUM: Is important for the heart, kidneys, muscles, nerves and digestive system to function properly. It assists in the release of energy from carbohydrates, fat and protein. Diuretics remove potassium from the body.
PROTEIN: Quinoa is a complete (or essential) protein. This means it contains all the essential amino acids to build, maintain and replace the tissues in your body. If you exercise, jog, bike or work out, eating quinoa will put oxygen in your blood and keep your stamina going. It contains 20% of a quality protein and many B vitamins. Without the B vitamins you would feel drained and tired. B vitamins convert complex carbohydrates and proteins into fuel for your body. Quinoa contains no saturated fat or cholesterol.
SELENIUM: Is an essential trace mineral that is an important part of ANTIOXIDANTS that protect cells from the damage done by FREE RADICALS. Selenium is essential for the normal functioning of the immune system and thyroid gland. May help reduce the risk of cancer, cardiovascular disease and other chronic illnesses. It is also a broad-spectrum anticarcinogen.
VITAMIN D: Promotes calcium absorption. It also helps with breast, colon and prostate health.
VITAMIN E: Is an ANTIOXIDANT that protects cells from the damaging effects of FREE RADICALS.
ZINC: Is an ANTIOXIDANT and is crucial to the immune system, wound healing, growth and vision.
There is a warning with quinoa. If you have or had kidney stones containing Oxalate you cannot eat quinoa. Oxalic acid will form a bond with minerals such as sodium, potassium, magnesium and calcium. If present in high enough levels, can solidify in the kidneys or urinary tract to form calcium crystals.
My recipe for a perfect quinoa every time.
12 oz purified water
8 oz organic quinoa (I use white)
salt, pepper and other spices to taste
Add salt to water. Bring water to a boil in medium size sauce pan. Add quinoa. Mix well. Cover sauce pan with tight-fitting lid. Turn burner down to lowest temperature. Set timer for 20 minutes. DONE. Turn off burner. DO NOT REMOVE LID. Shake pan back and forth a few times to make sure nothing is sticking. Let pan remain on the “off” burner until it has cooled a little. Remove lid and mix well. Add cooked quinoa to a large bowl and add more salt (if needed), pepper and whatever are your favorite spices. This is your basic recipe. To this recipe you can add meats and/or vegetables. You can also make some black or brown rice and mix the quinoa and rice together.
NEVER add quinoa to a soup base. It will absorb all the liquid and be disgusting. Instead, get a bowl of soup, add the quinoa and eat immediately.
“Always keep a confident outlook”