However, quinoa is not technically categorized as a cereal grain (which include oats, wheat, barley, rye, corn, rice, sorghum, and millet). Quinoa, along with amaranth and buckwheat, is a “pseudo-cereal grain” because it is not harvested from a cereal grass but instead from a tall leafy plant that is a relative of spinach, beets, and chard. Simply put, quinoa is a starchy seed with super health benefits! As with any packaged products, it is always important to read the label and choose a quality brand. Although quinoa is technically gluten-free, Beyond Celiac does caution that it is at risk for contamination because it is often grown, processed, and cooked with gluten-containing grains like wheat and barley. Take the time to ensure quinoa products are truly gluten-free and inform restaurants if you have an allergy. According to the USDA, at least half the grains you eat each day should be whole grains. That’s because they provide important nutrients like fiber, B vitamins, and minerals. Because many who adopt a gluten-free diet miss out on whole grains, quinoa is an important way to meet your nutritional needs. Best known for its role in promoting regular digestion, fiber is good for more than just relieving constipation. Fiber has cardio-protective effects3 by helping to reduce high blood pressure and lower cholesterol. The daily recommended amount of iron is between 8 and 18 milligrams per day, depending on age and sex. Quinoa is one of the notable plant-based sources, providing around 3 milligrams of iron per cup. One cup of quinoa provides 118 milligrams of magnesium or about 25% of the daily recommended intake6. The daily adequate intake level of manganese is set at 2.3 milligrams. A cup of quinoa will get you more than halfway there with 1.2 milligrams of manganese. Overall, quinoa is an excellent choice for a healthy diet with quite an impressive nutritional profile. Whether you make a colorful quinoa bowl or simply eat it on its own by the spoonful, you’ll be sure to get your fill of essential vitamins and minerals. How’s that for functional nutrition?
