Quinoa

Quinoa has lately gained popularity in the United States, although local peoples in the Andes Mountains of South America have been cultivating it for 5,000 years. Quinoa flakes are flattened grains that retain all of the nutrients of quinoa but cook faster. It is so healthy that NASA has used it to feed astronauts on long-term space trips because it has more protein than any other grain.

Quinoa is a complete protein, which means it includes all of the essential amino acids, unlike most plant-based diets. The building blocks of proteins that make up your muscles, bones, skin, and blood are amino acids. The nine "essential" nutrients must be taken from food on a daily basis because your body cannot make or store them, and quinoa contains all nine. Whole grains, such as quinoa, should make up at least half of your diet, according to the USDA. The majority of the fiber, iron, and vitamins found in whole grains have been removed from refined grains. Consuming whole grains can help reduce your risk of diabetes, heart disease, and cancer.