Quinoa is one of the most powerful super-foods in the world offering many incredible health benefits, nutrients, vitamins and minerals. This is a South American native crop and it’s only beginning to gain worldwide popularity. It contains many healthy fats and lots of protein and 100 grams of quinoa contains 368 calories. As for the protein content, there are approximately 14 to 18 grams of protein in 100 grams of quinoa which is pretty high for a seed. The protein in quinoa contains all important amino-acids such as lysine. This compound is available in very limited amounts in most grains such as maize, rice and others. In addition, quinoa is excellent for people with celiac disease because it’s absolutely gluten-free. Quinoa seeds are rich in fiber – both the soluble and the insoluble kind. There are 7 grams of fiber in 100 grams of quinoa and this important nutrient can do wonders for the digestive system. It can help relieve constipation, increase the time period needed for food to pass through the bowels, it can protect the mucus membrane of the colon from cancers etc. There are many vitamins in quinoa such as the B complex group of vitamins and vitamin E. There are many healthy fatty acids as well such as a-linoleic and linoleic acid, folates (B9) with 184 micrograms or 46% of the DRI etc. There are nutrients in other parts of the quinoa plant as well! For instance, quinoa leaves contain folates, vitamin A and antioxidants such as carotenes, zea xanthin, lutein, crypto-xanthin etc. They help fight harmful free radicals that cause damage in the body and prevent cancer, inflammations, degenerative diseases, premature aging etc. There are many minerals in quinoa as well: copper, manganese, iron, calcium, magnesium, potassium etc. Iron and copper are vital for the creation of red blood cells; calcium is essential for healthy bones; potassium is an electrolyte with vital role in the content of mucus skin and membranes and zinc acts as a co-factor in the creation of many enzymes, sperm creation etc. while manganese is a co-factor for the antioxidant enzyme superoxide dismutase. Quinoa can be found in health food stores and supermarkets all year round. The grains should be dry, with the size of millet. The colors are different: brown, white, yellow etc. At home, store quinoa in an airtight container in a dry and cool place. This way, it can stay fresh for several months. The nutritive value for 100 grams of quinoa is as follows: 368 kcal Dietary fiber: 7 grams Protein: 14.12 grams Carbohydrates: 64.16 grams Total fat: 6.07 grams Cholesterol: 0 mg Serving suggestions: For porridges, stews, soups etc. Quinoa flour for making breads, muffins, cakes and cookies, pastries, biscuits, polenta etc. Quinoa oil can be used as dressing or for cooking as a healthier alternative for processed oils etc.