Marvelous Quinoa Benefits: The Golden Grain

Himalayan Natives

5 min Read

February 24, 2022 | wellness

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Quinoa Benefits

With increased health consciousness, Quinoa has become the staple superfood for the health conscious. It would not be wrong to say that it has become the star of the wellness community. Quinoa is a gluten-free, whole-grain carbohydrate that is formed through a seed from the Chenopodium quinoa plant.

The cultivation of quinoa goes back to thousands of years when it was grown in South America. It is popularly known as the “Mother of Grains”. Quinoa seeds have many varieties and colors such as red, white, black, yellow, orange, etc. However, white quinoa seeds are most commonly harvested and consumed because of their mild flavor and crunchy texture. It is good to know that Quinoa takes less time to cook as compared to its other counterparts. 


These small white seeds are packed with minerals, vitamins, protein, and fiber. It also contains an excellent amount of magnesium, phosphorus, folate, antioxidants, fatty acids, and manganese. The health benefits of quinoa are what makes it popular amongst health enthusiasts. Many people alternate between quinoa and other grains while some have switched to eating it on a regular basis. Check out the health benefits offered by quinoa to understand in detail.

It is filled with a rich amount of amino acids:

Quinoa seeds contain a high amount of amino acids such as lysine and methionine which can't be prepared by our body on their own. We need this protein to maintain an adequate amount of nutrition and for the proper strengthening of muscles, bones, skin, and health.

Rich fiber content:

Quinoa has a high amount of fiber which is important to maintain a healthy digestive system. It also helps to protect our digestive system from ailments such as constipation, bloating, and irregular bowel movements.

Contains antioxidants and anti-inflammatory compounds:

The anti-inflammatory compounds such as Quercetin and kaempferol present in quinoa helps to protect our body from cell damage. If you adapt to consuming quinoa it will definitely help with the production of antioxidants in the body and keep you away from diseases such as obesity, diabetes, and asthma.

Aids in weight loss:

Quinoa is an insoluble fiber that helps in controlling our hunger levels and keeps a check on our overall weight. It keeps you full for a longer period of time and also increases the metabolism of the body resulting in effective weight loss.

Contains a low amount of glycemic index:

Glycemic index is measured to understand the spike in sugar level after intake of food. High glycemic index food results in a spike in the sugar levels in our body and can lead to diabetes and cardiovascular diseases. Quinoa contains a very low amount of glycemic index which is ideal for consumption by the human body.

Helps in improving skin health: 

Quinoa contains lysine which helps the skin balance the oxidant effects from sun and pollution exposure. It helps to repair skin damage caused due to the environment, reduces brown spots, and helps with skin pigmentation problems resulting in clear and glowing skin.


If you ask me, the best part about quinoa is that it is 100% gluten-free. For people who are trying to cut off gluten from their diet or are intolerant to gluten, quinoa can be the best option. It is packed with naturally nutritious ingredients like iron, calcium, magnesium, and zinc which is difficult to find in other gluten-free products. The natural components present in quinoa are what make it gluten-free and full of nutrients. 

Try out this quinoa kheer recipe whenever you crave something sweet but healthy and relish it with your friends and family.

One-pot Quinoa Kheer

Quinoa kheer is like a hug in a bowl. Quinoa kheer provides a very rich, creamy, and sweet taste. It is made using quinoa, milk, cardamom powder, and garnished with nuts and seeds like cashews and almonds. We bet you will fall in love with this recipe. 


  • ¼ cup quinoa 
  • 4tbsp sugar
  • Crushed almonds and cashews
  • 1 cup milk
  • ¼ cup water
  • 1tsp ghee
  • Pinch of cardamom powder


  • First of all, soak the quinoa in water for about 15 mins.
  • Strain the quinoa after 15 mins and keep it aside
  • Heat up the cooker and add 1 tsp ghee to it. Heat the ghee and add the quinoa. Saute it for about 5 minutes and on a low flame.
  • Add ¼ cup milk and ¼ cup water to it and pressure cook it for 3-4 whistles
  • Once the pressure is released add the remaining ¾ cup of milk to it and let it come to a boil
  • Once the kheer starts boiling add the sugar and cardamom powder to it and let it cook for about 3-5 minutes on a low flame. You can optionally use honey but add it once the kheer is off the flame.
  • Garnish with chopped cashews,  almonds, and seeds of your choice and serve hot.

It is only human to get bored of eating the same dishes over and over, especially the healthy ones. We tend to lose interest and might jump at the other options that may be unhealthy. It is, therefore, extremely essential that we keep switching up the recipes and try something new. This reminds me of sharing this amazing quinoa salad recipe made with fresh vegetables and apple cider vinegar. Comment down on this Instagram post to let us know how you liked it. We’d be happy to know! Eating healthy doesn’t mean you need to control each and everything you eat and keep consuming boiled vegetables or bland food. You’re mistaken if you feel that diet food is always less attractive. Eating right means balancing out what you eat and dividing your meals into proper nutrients, protein, and carbohydrates needed for the proper functioning and well-being of the body.

You can also read our blog on “6 Healthy and Easy Veg Quonia recipes” which will teach you some mouthwatering dishes made without too much effort.

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