18. Pseudograins: The Gluten-Free and Magnesium-Rich Alternatives to Traditional Grains for Your Health
Amaranth: Amaranth is a gluten-free pseudo-grain that is commonly used in South American and Mexican cuisine. It is also a good source of magnesium. One cup of cooked amaranth contains about 160 mg of magnesium, or 40% of the daily recommended intake. Amaranth is also a good source of protein, fiber, and other essential nutrients like iron and calcium. It can be used in various dishes like porridge, salads, and baked goods.
Quinoa: Quinoa is a gluten-free whole grain that is rich in magnesium. One cup of cooked quinoa contains about 118 mg of magnesium, or 30% of the daily recommended intake. Quinoa is also a complete protein, providing all nine essential amino acids, and is high in fiber, iron, and other vital nutrients. It can be used as a base for salads, grain bowls, or as a side dish, and can even be incorporated into breakfast dishes like porridge or granola.
Buckwheat: Buckwheat is a gluten-free pseudo-grain that is commonly used in Eastern European and Asian cuisine. It is also a good source of magnesium. One cup of cooked buckwheat contains about 85 mg of magnesium, or 21.25% of the daily recommended intake. Buckwheat is also a good source of protein, fiber, and other essential nutrients like iron and zinc. It can be used in various dishes like pancakes, soba noodles, and porridge.
Millet: Millet is a gluten-free pseudo-grain that is commonly used in African and Indian cuisine. It is also a good source of magnesium. One cup of cooked millet contains about 105 mg of magnesium, or 26.25% of the daily recommended intake. Millet is also a good source of protein, fiber, and other essential nutrients like iron and calcium. It can be used in various dishes like porridge, pilaf, and baked goods. (18)
