Quinoa is also exalted for its mineral content, such as phosphorus, magnesium, iron and zinc, but the presence of antinutritive factors reduces its content and absorption. Phytic acid, for example, blocks the availability of phosphorus, calcium, magnesium, zinc and iron, making them no longer assimilable.
Quinoa contains more calcium than other grains.
In a world where osteoporosis is increasingly a problem, calcium from healthy sources is even more important. Quinoa helps build, repair, and maintain strong bones and teeth.
Your body doesn't absorb calcium well from foods that are high in oxalates (oxalic acid) such as spinach. Other foods with oxalates are rhubarb, beet greens and certain beans. These foods contain other healthy nutrients, but they just shouldn't be counted as sources of calcium.
Quinoa is a significant source of calcium, but you would have to eat a large amount of it to get a full daily supply; the National Academy of Sciences recommends 1,000 milligrams a day for most people, more for those over 50, and according to the United States Department of Agriculture, a cup (eight ounces) of cooked ...
However, too much quinoa on your plate can result into stomach ache, diarrhea, bloating and even discomfort. This happens because your body cannot handle too much fiber present in it. Also, it contains a naturally-occurring chemical called saponins, which can cause stomach-issues if quinoa is not washed well.
Most foods lose their healthy fatty acids when oxidized, but quinoa's nutrients hold up to boiling, simmering and steaming.
Caffeine leaches calcium from bones, sapping their strength. "You lose about 6 milligrams of calcium for every 100 milligrams of caffeine ingested," Massey says.
Dietary inhibitors of calcium absorption include substances that form complexes in the intestine, such as phytate. Protein and sodium may also modify calcium bioavailability in that high levels increase urinary calcium excretion.
Vitamin D inhibits calcium deposition in arteries, and magnesium converts vitamin D into its active form so that it can prevent calcium buildup in cholesterol plaque in arteries.
A study by Harvard Public School of Health has reported that eating a bowl of quinoa daily is healthy and without any side effects.
Carbohydrates may enhance calcium absorption while coffee and cigarette smoke may impede it. The best way to get calcium is through food. Many foods are fortified with calcium. But some people may need to take calcium supplements to get the recommended amount.
Millets also contain a number of minerals such as calcium, iron, manganese, magnesium, phosphorus, zinc, potassium, copper, and selenium. All these make them a powerhouse of nutrients, particularly to make the bones strong. The millets commonly grown in India are: jowar; bajra, ragi, jhangora, barri, kangni, kodra etc.
Oatmeal is the way to go
Not only is oatmeal a great source of fiber, but it's an excellent source of calcium. One cup of oatmeal boasts 100-150 mg of calcium. You can also add raw oats or oatmeal to other foods, like yogurt or energy balls.
Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss. Avoid substance abuse. Don't smoke. If you are a woman, avoid drinking more than one alcoholic drink each day.
Quinoa has more protein, amino acids, and micronutrients than brown rice, along with fewer carbs. However, brown rice has fewer calories than quinoa, which can be important to those watching their caloric intake. And for people on a gluten-free diet, both brown rice and quinoa are winners.
Soak or rinse the quinoa first.
Quinoa is a gluten-free seed, and just like other nuts and seeds, it contains phytic acid, which may inhibit nutrient absorption. Soaking quinoa in water may help to lower its phytic acid content, and at the same time, it may also help to remove the saponin found in its natural coating.
Quinoa and rice are comparable in terms of calories and fiber content. They're both nutritious ingredients that can complement a well-rounded diet, but quinoa has the edge. It is a complete protein, while brown rice only contains a few of the essential amino acids.