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Quinoa
Health Benefits
Quinoa (KEEN-wah) is not a true grain, but the seed
of a leafy vegetable. The Incas considered it sacred,
calling it the chisaya mama or “mother of all grains,”
and the emperor sowed the first seeds of each
season using golden implements. In the 1980s, two
Americans, learning of its nutritional benefits,
began cultivating it in Colorado.
Quinoa has low gluten content,
making it an ideal grain for
those who are gluten
intolerant.
a very rich source of high quality
protein, even more than oats
contains high levels of all 9 essential
amino acids, especially lysine
high levels of iron help prevent
iron-deficiency anemia, especially
important for women
Nutrition Facts
Quinoa
Serving size: 1 cup, cooked without salt (185 g)
Dietary Fiber ...................... 5.2 g
Calories ......................................... 222
Total fat ......................................... 3.55 g
Saturated fat................................. XX g
Trans fat ........................................ 0 g
Cholesterol.................................... 0 mg
Sodium .......................................... 13 mg
Potassium ..................................... 318 mg
Total carbohydrate ..................... 39.41 g
Sugars . .......................................... XX g
Protein . ......................................... 8.14 g
Vitamin A . .................................... 9 IU
Vitamin C . .................................... XX mg
Calcium ......................................... 31 mg
Iron . ............................................... 2.76 mg
Folate . ........................................... 78 mcg
Magnesium . ................................. 118 mg
high in riboflavin, shown to
reduce the frequency of episodes
in migraine sufferers
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