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Get Calcium Without Relying on Cow’s Milk

Get Calcium Without Relying on Cow’s Milk

Last week I blogged about Mommy’s Milk Cheese. For the brave and vegan, this is likely a great way to receive vitamins and minerals like calcium in the diet.

For the less experimental, there are other ways to get your calcium sans dairy. (Though I’m not vegan, I have found that reducing my consumption of cow’s milk has lent to a general feeling of overall wellness, including clearer skin and easier digestion.)

Calcium-Rich, Non-Dairy Foods

1. Fortified beverages like O.J and soymilk. A six oz. serving of calcium fortified orange juice can provide as much as 20-25 percent of your daily value (DV). An eight oz. cup of soymilk can contain as much as 50 percent of your DV. Make sure to check the labels as different brands can vary in their nutritional content!

My tasty tip: Avoid the brands with added sugars. I always opt for unsweetened soymilk to shave out the hidden calories!

2. Steamed or sautéed greens. Turnip greens, kale and spinach pack the greatest calcium punch. Try not to overcook to avoid losing the nutrients.

My tasty tip: Spice it up with some minced garlic. Garlic is loaded with anti-oxidants and anti-viral properties.

3. Salmon — canned, that is. Wild caught salmon is great for all of its omegas but three ounces of canned salmon locks in 18 percent of your DV of calcium. The trick? Eating the bones. The canning process softens them up making them more edible and palatable.

My tasty tip: Look for brands championing wild, sustainable harvesting. Enjoy the salmon perched atop wholesome crackers with mustard and avocado or atop a salad of organic mixed greens and local raw veggies.

4. Raw broccoli. A half-cup serves up two percent of your DV.

My tasty tip: Dress it up or dip in an organic dressing like vegan tahini and lemon-based Annie’s Naturals Goddess dressing.

5. Tofu. It contains 20 percent of your DV! The versatile meat substitute can be prepared to sate any taste preference.

My tasty tip: Try to seek out the least processed, preservative containing variety.

::Dr. Weil

Read more: Diet & Nutrition, Eating for Health, Food, Health, , , , , , ,

By Jessica Root, Planet Green

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Megan, selected from Planet Green

Planet Green is the multi-platform media destination devoted to the environment and dedicated to helping people understand how humans impact the planet and how to live a more environmentally sustainable lifestyle. Its two robust websites, PlanetGreen.com and TreeHugger.com, offer original, inspiring, and entertaining content related to how we can evolve to live a better, brighter future. Planet Green is a division of Discovery Communications.

154 comments

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1:36PM PDT on Aug 2, 2014

Consider this---humans evolved along with other apes on a diet of mothers' milk and then being WEANED.

You'll never see adult apes nursing.

Obviously, we can do it without the help of the dairy industry.

Thanks for the article.

1:27PM PDT on Aug 2, 2014

Quinoa and amaranth .... excellent sources of calcium. You can make oatmeal (porridge) with them both or mix them with oats. Or mix them with fruit juice. And do not be afraid of pushing the price up beyond the means of ordinary people in Peru and Bolivia ... I live in Peru and I assure you that ordinary people are eating the grains: the farmers who produce it and benefit from the price, the poor on social programmes and the better off who can afford it (and who used never to eat Andean foods at all).

5:51AM PDT on Aug 2, 2014

thank you

4:13AM PDT on Jun 20, 2014

Thanks - i hope we all knew this....

5:21AM PDT on Apr 3, 2014

There's always an alternative to turn to

11:38AM PST on Jan 27, 2014

i could stand for more broccoli in my life

1:01PM PST on Jan 25, 2014

learned some things...thank you

7:25PM PDT on Aug 8, 2013

Yay for broccoli:D I wouldn't eat it totally raw though...has to be at least "blanched" for me.

9:03AM PDT on Aug 6, 2013

Thank you for sharing.

8:59AM PDT on May 30, 2011

this article is good and useful ,,,,,because dairy often has an unhealthy calcium to protein ratio which can inhibit calcium because there is more protein

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