White quinoa is a good source of dietary fiber.This helps in lowering cholesterol levels and mitigating the risk of heart diseases. Quinoa also keeps the digestive tract healthy by providing nutrition to bacteria in the colon. Quinoa is easy to digest and gluten-free, and works well with poultry and seafood. It can also be added to fruit juices and coconut milk. A ¼ cup of uncooked white quinoa meets 12 percent of daily iron requirement, 50 percent of daily riboflavin requirement and 23 percent of daily phosphorous requirement.