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Calcium from Plant Foods

Thanks to a very effective marketing campaign by the dairy industry, when most people think of calcium and the best way to build healthy bones, they immediately think of milk. But milk is actually only one of many sources of calcium in our diet. Calcium is also found in a wide variety of plant foods, and unlike milk, plant-based calcium sources contain vitamins C and K and the minerals potassium and magnesium, which are all important for bone health. Furthermore, calcium from plant foods (except spinach) is more easily absorbed than calcium from dairy products.

There are some important reasons why milk and dairy products may not be the best calcium source for everyone. These reasons include the following:

  • Lactose intolerance
  • High saturated fat content
  • Possible increased risk of ovarian cancer
  • Probable Increased Risk of Prostate Cancer                                                                                                                                      http://pcrm.org/health/cancer-resources/ask/ask-the-expert-dairy-products

Adults need between 1000 and 1200 milligrams of calcium per day for healthy bones and good health. This can easily be achieved by consuming a variety of the plant-based calcium sources listed below.

Kale (1 cup contains 180 mg)

Blackstrap Molasses (2 tablespoons contains 400 mg)

Tempeh (1 cup contains 215 mg)

Turnip Greens (1 cup contains 250 mg)

Fortified non-dairy milk (1 cup contains 200-300 mg)

Hemp milk (1 cup contains 460 mg)

Fortified orange juice (1 cup contains 300 mg)

Tahini (2 tablespoons contains 130 mg)

Almond butter (2 tablespoons contains 85 mg)

Navy beans (1 cup contains 120 mg)

Soybeans (1 cup contains 175 mg)

Broccoli (1 cup contains 95 mg)

Raw fennel (1 medium bulb contains 115 mg)

Blackberries (1 cup contains 40 mg)

Black Currants (1 cup contains 62 mg)

Oranges (1 orange contains between 50 and 60 mg)

Dried apricots (1/2 cup contains 35 mg)

Figs (1/2 cup contains 120 mg)

Dates (1/2 cup contains 35 mg)

Artichoke (1 medium artichoke contains 55 mg)

Roasted sesame seeds (1 oz. contains 35 mg)

Adzuki beans (1 cup contains 65 mg)

Navy beans (1 cup contains 125 mg)

Amaranth (1 cup contains 275 mg)

Did you know that to create dairy products for human consumption young female cows are forced into a constant state of pregnancy and lactation.  Some 700,000 unwanted week-old calves, by-products of this industry, are discarded by the Australian dairy industry every year.

TAKE ACTION: www.animalsaustralia.org/take_action/bobby-calf-cruelty

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NatDeb

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