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7 Surprising Benefits of Quinoa You Never Knew

7 Surprising Benefits of Quinoa You Never Knew

Do you know how to pronounce quinoa? Click on this link and you’ll hear it. It sounds like “keen-wa.” The Food and Agricultural Organization (FAO) decided last year that 2013 should be the International Year of the Quinoa because it is such a highly nutritious food. That certainly made it trendy and it suddenly became cool to serve it to guests. Recipes like quinoa tabbouleh (instead of bulgur wheat), salads of every description, soups, and even meatballs (using pork), all became the rage.

Quinoa is a gluten-free grain. It is now becoming enormously popular even though it has been around for over 4,000 years! One reason is that it has twice the quantity of protein as rice. It also has no less than nine amino acids. However, it must be said that it is not as rich in protein when compared to one serving of lentils, which contain 13 grams. Quinoa contains about half that, while a beef steak has 26 grams.

Here are 7 surprising health benefits of quinoa:

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1. Helps reduce cholesterol

Take one cup of this grain (185 grams). You will be surprised to discover that it contains 0 mg of cholesterol and a very small amount of salt (13 mg, which is just 1 percent). Cutting down on meat and dairy, which raise cholesterol levels, will reduce your chances of getting a heart attack or a stroke. You can easily opt for a quinoa salad instead of bacon and eggs.

2. Contains twice as much fiber as other grains

If you have enough fiber, you are going to avoid a lot of health problems such as constipation, diabetes and obesity. Compared to other grains such as wheat, barley and farro, quinoa has twice the amount of fiber.

3. It’s a great source of riboflavin

Quinoa has loads of vitamins but it has one in particular that is really useful in maintaining energy levels. This is vitamin B2 and is also known as riboflavin. It can help to break down the carbohydrates and fats. If you get enough vitamin B2, you will be more energetic and also have better skin, sharper vision and stronger nerves.

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4. High levels of magnesium

This marvelous grain has high levels of magnesium. If you suffer from cramps in bed, like I do, then lots of magnesium is the answer. This happens to me in hot weather and the reason is that my levels of magnesium are depleted through sweating. This affects the nerves, which contract the muscles. You need anything from 300mg to 600mg of magnesium a day. Just another reason to add quinoa to your diet on a regular basis.

5. Helps in the weight-loss battle

As I mentioned above, the high fiber content makes you feel fuller on a lower number of calories.

One typical serving of quinoa has about 170 calories, which compares very favorably with a serving of pasta at about 370 calories. You can keep the calorie count low by adding salad or vegetables. You can still get up from the table feeling reasonably full but with a much lower energy intake. You are getting all the nutritional value of quinoa as well in that its range of vitamins and minerals is second to none.

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6. Keeps your blood sugar levels steady

In order to avoid getting diabetes, it is imperative that you keep your blood sugar (glycemic index) levels low. It is shocking to realize that 6 million out of the 24 million  Americans who have diabetes, are completely unaware that they have this disease.

Simple carbohydrates (like bread, cakes and pasta) will increase your blood sugar levels and you will get cravings for more sweet things. But if you use a whole grain like quinoa, then the fiber content slows down the whole process and there are no spikes in blood sugar. That means that the insulin process is under no strain. Your chances of getting diabetes are therefore reduced.

7. It improves memory

Our brains love sugar and fat to keep them going. In fact, the brain is made up of 60% fat, but we need to feed it the right types of fat (olive oil, fish and nuts) and other minerals to keep dementia and loss of memory at bay. But the best brain-protecting compounds are flavonoids. Fortunately, quinoa was found to have a very high levels of this vital brain food. Add quinoa to your diet to keep your memory sharp.

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Have you tried quinoa yet? What did you think of the grainy, nutty flavor? Let us have your favorite recipes too in the comments below.

Featured photo credit: Quinoa, Black Beans and Mango Salad/Tomatoes and friends via flickr.com

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

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10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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