Quinoa: Gluten-free & nutrient-rich source of amino acids

General information about quinoa

The origin of quinoa is in South America. The main growing areas are in Ecuador, Peru and Bolivia. Quinoa is not a cereal, but a goosefoot, so it belongs to the same plant family as beet, chard and spinach.

However, the small grains (seeds) are also called pseudocereals, because they can be prepared as similar to cereals.

The variety of positive effects on health from the ingredients has also made quinoa known as a functional food and “superfood”. Quinoa is gluten-free and considered a mineral miracle.

Nutrients & effect of quinoa

Rich in vitamins, minerals and trace elements

Quinoa contains 0.32mg/100g riboflavin (vitamin B2), twice as much as oats or wheat. Vitamin B2 is crucial in energy and cellular metabolism, can improve energy production in the cell, and thus energy metabolism in muscles and brain.

Vitamin E (tocopherols and tocotrienols) is also abundant at 7.42mg/100g, so quinoa contains 50% more vitamin E than wheat. Vitamin E has an antioxidant effect and is needed for fat dissolution.

Quinoa is also rich in manganese and copper, these trace elements can protect the mitochondria (the power plants of the cells) and red blood cells (oxygen transport) from harmful oxidation by free radicals. Manganese also helps to break down carbohydrates more efficiently and supports bone regeneration.

The magnesium content of quinoa is also relatively high, containing 70% more magnesium than in wheat or rye.

High quality protein/amino acid source 

Quinoa contains all 9 essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine) in sufficient quantities. The composition of amino acids in quinoa, especially those essential for life, is considered almost ideal.

Quinoa is particularly rich in the amino acid lysine. While the amount of lysine in many plant foods is very low, quinoa has a very high amount of lysine at 0.77g/100g. Lysine is important for muscle building and regeneration, among other things.

The proportion of other amino acids in quinoa is also relatively high:

– Leucine (0.84 g / important for muscle protein synthesis to build and repair muscle tissue). 
– Methionine (0.31 g / functioning of the nervous system) 
– Tryptophan (0.17 g / building proteins in the muscles)

In addition, quinoa is one of the best vegetable protein sources with a protein content of almost 14g/100g (uncooked) and 4.4g/100g (cooked). Quinoa thus contains more protein than oats, barley, rice and corn, and about as much as wheat.