Urban Legend: Quinoa Has More Calcium Than Cows Milk

[quote="BlueRose"][quote="beforewisdom"]There is an urban legend going around on the internet ( and in at least one cookbook that I happened to buy ) that 1 cup of cooked quinoa has more calcium than a quart of milk.

This isn't true. One cup of cooked quinoa has about 1/10 the calcium of just 1 cup of cows milk.

From the USDA nutrition database:
http://ndb.nal.usda.gov/ndb/foods/show/6430

Not to be entirely negative, there are tasty vegan calcium sources that do match and exceed the amount of calcium found in cows milk:
http://beforewisdom.com/blog/milkandbon ... g-calcium/

[ColleenE]

women vegans in particular, I would highly recommend taking a calcium supplement. The amount of quinoa (or any other vegan source) one has to eat to make 1500mg a day is ridiculous. Also, even if one did get 1500 from food (highly unlikely), not all of that is absorbed. I've not found any literature on downsides to taking, say, 600mg of Ca a day and then getting the rest from food. I had a big problem with stress fractures until I started taking a supplement.

[BlueRose]

[quote="ColleenE"]women vegans in particular, I would highly recommend taking a calcium supplement. The amount of quinoa (or any other vegan source) one has to eat to make 1500mg a day is ridiculous. Also, even if one did get 1500 from food (highly unlikely), not all of that is absorbed. I've not found any literature on downsides to taking, say, 600mg of Ca a day and then getting the rest from food. I had a big problem with stress fractures until I started taking a supplement.

[beforewisdom]

For what it is worth Jack Norris RD, Ginny Messina RD and other vegan nutrition experts have stated repeatedly on their web sites and in their books that they consistently read in the journals that veg*ns who do not get more than 500 mg of calcium a day have increased bone fracture rates.

It is difficult enough to get more than 500 mg a day from natural foods ( ie non-fortified foods ) that if you don't have a conscious, written plan to do it, it is likely not happening.

I know I sound like an ass when I write, but osteoporosis damage is almost a forever thing. I encourage everyone to take take a supplement, work some of the fortified foods into their diets and get regular exercise.

[BlueRose]

[quote="beforewisdom"]For what it is worth Jack Norris RD, Ginny Messina RD and other vegan nutrition experts have stated repeatedly on their web sites and in their books that they consistently read in the journals that veg*ns who do not get more than 500 mg of calcium a day have increased bone fracture rates.

It is difficult enough to get more than 500 mg a day from natural foods ( ie non-fortified foods ) that if you don't have a conscious, written plan to do it, it is likely not happening.

I know I sound like an ass when I write, but osteoporosis damage is almost a forever thing. I encourage everyone to take take a supplement, work some of the fortified foods into their diets and get regular exercise.

[beforewisdom]

[quote="BlueRose"]
I'm at 572mg and the day is young. Osteoporosis is more likely to happen from an acidic diet that leeches calcium from the bones. Everyone I know who had had osteoporosis has had a diet rich in meat and dairy.

[quote="beforewisdom"][quote="BlueRose"]
I'm at 572mg and the day is young. Osteoporosis is more likely to happen from an acidic diet that leeches calcium from the bones. Everyone I know who had had osteoporosis has had a diet rich in meat and dairy.

[quote="Hiking Fox"][quote="BlueRose"]And where do the cows get their calcium?

[ColleenE]

Tofu is an easy source of calcium, but the jury is out on how much soy one should have. I personally don't consume much. Calcium-fortified non-dairy milks is a possibility. Supplementing calcium is cheap, I'd rather encourage women to take one a day than have them count how much calcium they are getting per day. Most won't be rigorous about it.

[BlueRose]

[quote="ColleenE"]Tofu is an easy source of calcium, but the jury is out on how much soy one should have. I personally don't consume much. Calcium-fortified non-dairy milks is a possibility. Supplementing calcium is cheap, I'd rather encourage women to take one a day than have them count how much calcium they are getting per day. Most won't be rigorous about it.