Calcium Rich Foods In A Plant-Based Diet

September 19, 2016


Calcium rich foods build healthy bones and teeth but you don't need cow's milk to get calcium. Get your calcium rich food chart here. (#vegan)

It is no secret that calcium rich foods are vital for strong bones and teeth.

Many people believe that cow's milk is the greatest source of calcium with 276mg of calcium per cup. But did you know that one cup of collard greens has 357mg of calcium and calcium-fortified non-dairy milk has up to 300mg of calcium? Tofu, broccoli, tempeh, black strap molasses, dark leafy green and seeds are also rich in calcium. As a matter of fact, one of the best calcium-rich diets you can follow is plant-based and not animal based.

As far back as 1997, a 12-year Harvard study of 78,000 women showed those who drank cow's milk three times a day broke more bones than women who rarely drank milk.  Not only that, those with the highest dairy product consumption had approximately double the risk of hip fracture compared to those with the lowest consumption.

To protect your bones you do need calcium in your diet, but you also need to keep calcium in your bones. The best way to get calcium is with calcium rich foods and not with supplements.

According to Dr. Cindy Schneider, the medical director of The Center For Autism Research and Education, calcium supplements can be a double edge sword.

She warns that calcium can not get into the bone if one is deficient in vitamin D. Most of us have a normal to low range of vitamin D

If the calcium is not getting into your bones where you want it to be, it can calcify your arteries which can make your brain and your heart age prematurely. So please be very cautious with calcium supplements.

The best ways to keep calcium in your bones is to get calcium from the greens, nuts, seeds, and beans we discussed. Or fortified foods like Silk non-dairy milk and cereals. Also, try to exercise, so calcium has somewhere to go. You can also reduce calcium losses by avoiding excess salt, not smoking, and keep your Vitamin D levels normal.

Calcium Rich Foods

Always remember, including as many calcium rich food in your daily diet will provide your body with the base it needs to stay healthy and strong.

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