Quinoa is a nutrient-dense food rich in several essential vitamins and minerals. In fact, due to its high nutritional value, some would argue that it can be considered a “superfood,” a term used to describe foods that are rich in nutrients that are important for optimal health, such as antioxidants, vitamins, and minerals (via the Cleveland Clinic).
For example, according to a 2021 study published in Plants, quinoa is a good source of magnesium, iron, and phosphorus, providing 26%, 14%, and 21% respectively of their recommended daily intakes per one cup of cooked seeds. Magnesium is a mineral important for many bodily functions, including energy production and nerve and muscle function. As for iron, it is essential for the formation of red blood cells and the transport of oxygen throughout the body. Lastly, phosphorus is key for bone health and the production of DNA and cell membranes.
Additionally, quinoa contains a variety of B vitamins, including folate, thiamin, and riboflavin, which play important roles in DNA formation, energy metabolism, and the maintenance of healthy skin, hair, and nails. Moreover, the study states that quinoa also contains vitamins C and E, which have antioxidant properties that may help protect against harmful free radicals and reduce the risk of chronic diseases.