5 Health Benefits of Quinoa for Kids

Quinoa has gained popularity as a superfood lately. And yes, there’s a good reason for it. Quinoa is packed with essential nutrients that support the growth and development of your child. Contrary to many other plant-based foods, quinoa is a complete protein, which means it contains all nine essential amino acids. In fact, it is also naturally gluten-free, so it is great for kids who have food sensitivities. 

Read this article to explore how quinoa can benefit your child’s health.

Protein is essential for the development of kids as it helps in building muscles, repairing tissues, and producing enzymes and hormones. Most plant-based foods lack one or more essential amino acids. But did you know that quinoa provides a complete protein profile?

According to the National Institutes of Health (NIH), children between the ages of 4 and 8 require about 19 grams of protein per day, while those aged 9 to 13 need around 34 grams. The best part is—just a single cup of cooked quinoa contains about 8 grams of protein, contributing to meeting these daily requirements. 

Fiber plays a crucial role in digestion. Fiber helps in regulating bowel movements, preventing constipation, and supporting the growth of healthy gut bacteria. Despite this, many children do not get enough of it in their diets. In fact, the American Academy of Pediatrics recommends that children consume between 14 and 31 grams of fiber daily, depending on their age. Quinoa is an excellent source of dietary fiber, with about 5 grams per cup of cooked quinoa. 

Quinoa is rich in iron, magnesium, zinc, and folate, which play a big role in a child’s health. Iron is especially important as it helps in red blood cell production and prevents anemia. Yes, anemia affects about 10 percent of children in the U.S. alone, according to the Centers for Disease Control and Prevention (CDC). 

So, by including quinoa in your little one’s meals, you can ensure your child gets the necessary nutrients they need for growth and good health.

The right nutrition can make a significant difference when it comes to cognitive development in kids. Quinoa contains key nutrients that improve brain function and memory and also support learning abilities. For example, iron and folate help deliver oxygen to the brain, which keeps the kids alert and focused throughout the day. On the other hand, B vitamins found in quinoa support nerve function and the production of neurotransmitters. Additionally, quinoa contains magnesium, which is known to improve learning and reduce stress levels in kids.

Food allergies and gluten intolerance are becoming increasingly common among kids. According to the CDC, around 8 percent of children in the U.S. have some form of food allergy, with wheat and gluten being common triggers. However, quinoa is naturally gluten-free; that means it is a safe alternative for children with celiac disease or gluten sensitivity. Moreover, it also does not contain common allergens such as dairy, nuts, or soy. Additionally, quinoa is easy to digest and does not cause bloating or discomfort.

Quinoa is one of the most nutrient-dense foods parents can include in their child’s diet. It is packed with protein, fiber, essential vitamins, and minerals needed for growth, digestion, and immunity. From quinoa porridge to quinoa-stuffed vegetables, quinoa deserves a permanent place on your child’s plate considering its multiple benefits.