Alternative Calcium Sources besides Dairy

So I've came across a video which describes the hidden tragedy of the cows in a dairy farm 👇

https://www.facebook.com/chwh0707/videos/1420675118018686/?hc_ref=ARTmSEJWY0cDGRFK0z3Ne7Uilxz45gnSWnq8kxzXlMbdOn3bi_FMXgX2AqvkIrvi4Ow&pnref=story

Though I believe not all dairy farms operate that way, I still feel pity and guilty after watching it and it drives me to do a thorough study about alternative calcium sources if I'm ready to give up all dairy products.

Calcium is vital for strong bones and teeth, but it goes beyond that. This mineral also helps the body maintain healthy blood vessels, regulate blood pressure, and even prevent insulin resistance (which could lead to Type 2 diabetes).

If you are adopting plant-based diet, you can still get over 500mg of calcium a day without worrying about it. Below is a chart showing the calcium content of a sample of many types of plants, with whole milk listed for comparison.

FOOD (AMOUNT)	CALCIUM (MG)
Whole milk (1 cup)	276
Whole dried sesame seeds (1 tbsp)	88
Mature raw soybean (0.5 cup)	258
Mature raw white bean (0.5 cup)	242
Almonds (10 whole nuts)	32
Boiled and drained frozen collard greens (0.5 cup)	178
Cooked teff (1 cup)	123
Raw navy beans (0.5 cup)	153
Boiled and drained mustard spinach (0.5 cup)	142
Boiled and drained frozen kale (1 cup)	179
Shredded, cooked Chinese cabbage (1 cup)	158
Cooked brown rice (1 cup)	20
Whole grain wheat flour (1 cup)	41
Boiled and drained Broccoli (½ cup)	31
Cooked red tomato (1 medium tomato)	14
Raw Florida orange (1 orange)	61
Raw sweet potato (1 cup)	40
Whole wheat cooked spaghetti (1 cup)	21

Source: USDA nutrient database

Considering also absorption of the calcium, roughly one third of calcium in milk or calcium supplements is absorbed. Certain low-oxalate greens have a significantly higher proportion of calcium that is absorbed (eg: kale, mustard and turnip greens, bok choy, broccoli, etc). Some beans (and occasional high-oxalate greens, like spinach) have a lower percentage of absorbable calcium even though they have relatively high total calcium. If you're adopting a plant based diet, including plenty of fruits, greens, beans and other vegetables, you don’t need to think twice about calcium requirements or do any fancy calculation for calcium intake. You’ll be fine.

Just remember to pair non-dairy sources of calcium with vitamin D (eg: sunlight). The body needs vitamin D to help absorb calcium!

Comments

Ba Xian Vegetarian Court @ Kepong

I've seen many people recommending this vegetarian court in Kepong, the pictures looked so tempting so I decided to give it a try. The food court located in a remote area from Kepong town. But you'll find it pretty 'happening' once you reach there, there is live concert everyday in the centre of the court. It's a good place for chit-chat and supper especially after a long day at work. Ba Xian Vegetarian Court is located in a corner of the Sun City Food Court. It's very easy to find by the big red banner. Fish head meehun (S) - RM7.00 I ordered the smallest size but the portion is even large enough for 2 pax. The soup is not too salty nor milky, paired with some tofu, chinese cabbage, vegetarian fish (fu chok) and mihun, it makes up an ideal light dinner! Vegetarian Mongolian Chicken Chop - RM12.80 This is somehow disappointing. I thought the chicken chop would've made from beancurd or mushroom, in fact I ca...

LOVE LIFE DESSERT @ Rawang

Love Life Dessert (蜜爱堂.甜品) was launched about 1 year back, serving mainly on dessert, such as smoothies, seaweed bird-nest, black sesame paste, matcha and etc. Apart from that they also serve some creative main dishes such as Signature "Grandmum Green Rice Nasi Lemak", pumpkin spaghetti, pumpkin soup noodle, pita bread with blueberry sour and spicy sauce vege chicken and etc. The interior design of the cafe, together with the lighting and the jazz music make up a pretty good place for mentally unwind after a long day. Even thoughtful enough to serve free lemon juice (and FREE REFILL) to every table, regardless of what have you ordered! Simply ❤ this concept so much! FYI lemon juice is rich in Vitamin C and it helps in digestion and detoxification. Lets start with their Signature "Grandmum Green Rice Nasi Lemak" (RM7.50) . It comes together with hard boiled egg, cucumber slices, papadom, sunflower seeds, fried chicken substitutes and samba...

Tony Thai Pancake @ Kepong

Some day it's beyond my control when sweet tooth strikes😂 I was happened to crave for the 'roti' I had in Bangkok last year, and I've seen the Tony Thai Pancake in Kepong was gaining its popularity recently. Thus I decide to give it a try😋 The stall is in front of FIFTY-FIVE 55 STUDIO, you can easily find it by using Waze. The pancake recipe was authentically from Thailand where Tony (the stall owner) actually learned it from Krabi. This little stall offers more than 10 flavors of pancake, even myself have been hesitated for more than 5 minutes. If you're here for the first time, make sure you order the milk+sugar flavor so that you get to try the original taste of the pancake! Apparently you can watch the whole process of making the pancake and whatever ingredients added into it. Milk+Sugar (RM4.00) I remembered the 'roti' I had in Bangkok was super sweet, I could only take 2-3 slices. I even told my bf to be p...

SAM SAYS...

Search This Blog