As a gluten-free, nutrient-dense superfood, organic quinoa is an excellent choice for people seeking a healthy breakfast option that is both satisfying and versatile. (h/t to Healthline.com)

Quinoa: A nutritional powerhouse

Quinoa (pronounced KEEN-wah) is technically a pseudo-cereal grain, meaning it is a seed prepared and consumed like a grain. Unlike traditional grains such as wheat and barley, quinoa is naturally gluten-free, making it an ideal alternative for individuals with gluten sensitivities or celiac disease.But quinoa's benefits extend far beyond just being gluten-free. One cup (185 grams) of cooked quinoa contains a remarkable array of nutrients:

Protein – 8 grams (g)

Total fat (mostly  polyunsaturated) – 3.55 g

Carbohydrates – 39 g

Dietary fiber – 5 g

Folate – 19 percent of the Daily Value (DV)

Vitamin B6 – 13 percent of the DV

Vitamin E – 8 percent of the DV

Copper – 39 percent of the DV

Iron – 15 percent of the DV

Zinc – 18 percent of the DV

Manganese – 51 percent of the DV

Magnesium – 28 percent of the DV

Potassium – 7 percent of the DV

Phosphorus – 22 percent of the DV
Quinoa is particularly rich in essential nutrients like folate, magnesium, zinc and iron. Quinoa also boasts a high fiber content, which is crucial for supporting healthy digestion and making you feel full for longer. This makes quinoa an excellent choice for people looking to manage their weight.

Beyond its impressive nutritional profile, quinoa offers several health benefits. It contains a variety of plant compounds, including quercetin and kaempferol, which are known for their antioxidant properties. These compounds help protect cells from damage caused by free radicals.

Quinoa's high fiber content also benefits digestive health by supporting regular bowel movements and nourishing beneficial gut bacteria. (Related: Quinoa, mushrooms and more: Superfoods for energy and vitality that you need in your survival stockpile.)