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Dairy's Great Calcium Myth

Health & Wellness  (tags: animal welfare, dairy, food, health, nutrition )

- 2354 days ago -
The dairy industry has convinced many of us that only by consuming lots of dairy products can we maintain healthy bones. The countries that are known to consume the highest levels of dairy also tend to have the highest incidence of osteoporosis.

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Sylvie Bermannova (42)
Sunday November 13, 2011, 5:12 am
Noted. Thank you for sharing.

Constance F (418)
Monday November 14, 2011, 9:01 am
Thank you! Good post. I hope I get this right -from memory. Years ago, I had read an article about how the Japanese had the lowest levels of osteoporosis (among other diseases) and the lowest amount of dairy in their diets, but rather a diet rich in plant foods, including seaweeds.

Past Member (0)
Monday November 14, 2011, 1:35 pm
Thanks Sylvia, Constance, and's time to debunk this myth...loud and clear, far and wide.

Catherine Turley (192)
Monday November 14, 2011, 7:29 pm
quick tip for spinach, because it does have oxalates that bind with calcium and iron and prevent absorption. vitamin c helps keep the oxalates from binding so eat spinach with citrus or tomatoes. also, lightly cooking helps but over-cooking hurts.

Elsie Au (259)
Monday November 14, 2011, 10:51 pm

Ruth C (87)
Tuesday November 15, 2011, 8:49 am
Pumpkin seeds

One ounce of pumpkin seeds contains 9.35 grams* of protein! Thatís over two grams more protein then the same quantity of ground beef. Their high protein content and level of nutrients makes them a wonderful addition to any salad or snack.

Grams of protein per calorie: .06

Pumpkin Seed Nutrients and What They Do:

Tryptophan: Helps fight depression (converted into serotonin and niacin)

Glutamate (needed to create GABA): Anti-stress neorochemical, helps relieve anxiety and other related conditions.

Zinc: Boosts immune function and fights osteoporosis.

Phytosterols: Reduce LDL cholesterol (the bad kind) and up HDL (the good kind); may also be effective in the prevention of cancer.

Pumpkin seeds are also full of manganese, phosphorous, copper, vitamin K, vitamin E, B vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine), folates, potassium, calcium, iron, magnesium, zinc and selenium and more!

If pumpkin seeds arenít your thing, donít worry Ė there are plenty of seed-based protein powerhouses out there.

Eight spears of this delectable veggie has 3.08 grams* of protein, which is pretty potent for such a slender fellow.

Grams of protein per calorie: .11

Asparagus Nutrients and What They Do:

Vitamin K: Asparagus is the number one plant-based source for Vitamin K, which is indicated in preventing osteoporosis and osteoarthritis.

Vitamin A and Folate: Anti-aging, anti-inflammatory, heart healthy, and indicated in the prevention of birth defects.

Diuretic: Reduce water retention.

Aphrodisiac: Oh la la!

Asparagus is also a good source of potassium, glutathione, vitamin C, antioxidants (glumatic acid, glycine and cysteine) and more.

One cup cooked = 2.28 grams of protein and a truckload of nutrients to reduce your risk for cardiovascular disease and cancer!

Grams of protein per calorie: .08

Cauliflower Nutrients and What They Do:

Carotenoids (beta-carotene and Phytonutrients): Including kaempferol, ferulic acid, cinnamic acid and caffeic acid. These nutrients help protect your body against free radical damage.

Sulforaphane: Strong indications as a cancer fighting agent. Omega-3 fatty acids: Reduce inflammation.

Cauliflower is also a good source of vitamin C, manganese, glucosinolates (glucoraphin), vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and B9 (folic acid), phosphorus and potassium, indole-3-carbinol (strong cancer fighting indications) and more.

One cup cooked = 5.35 grams of protein. It is also filled with flavonoids (a phytonutrient with anti-cancer properties). Spinach is good for your skin, your eyes, your brain and your bones!

Grams of protein per calorie: .12

Spinach Nutrients and What They Do:

Neoxanthin and violaxanthin: Anti-inflammatory epoxyxanthophylls.

Lutein and zeaxanthin: Protect the eyes against cataracts and age-related macular degeneration.

Vitamin K:Ensures a healthy nervous system and brain function, healthy bones (1000% of the RDA of vitamin K in each full cup of spinach!) Vitamin A: Strengthens immunity and promotes healthy skin.

One cup of chopped broccoli = 2.7 grams of protein and a heap of child-like enjoyment.

Grams of protein per calorie: .08

Broccoli Nutrients and What They Do:

Glucoraphanin (which the body processes into sulforaphane): Helps the skin to detoxify and repair itself, along with ridding the body of H. pylori which increases the risk of gastric cancer.

Beta-carotene, zinc and selenium: All work to strengthen the immune system.

Indole-3-carbinol: A powerful antioxidant and anti-carcinogen, which may hinder the growth of breast, cervical and prostate cancer along with boosting liver function.

Broccoli is also a good source of folic acid, vitamin C, calcium (more calcium in fact then most dairy products), lutein and zeaxanthin, B6, folates and more.

On its own it is a perfect protein and the king of all grains. It has the highest percentage of protein content at 16 percent per volume! Meaning that a measly ľ cup (dry) quinoa has 6 grams of protein. If you paired this grain with a couple of spears of asparagus and a beautiful cauliflower, broccoli and sprouted mung bean stirĖfry, you would have an easy meal with 30 grams of protein or more!

Grams of protein per calorie: .04

Quinoa Nutrients and What They Do:

Magnesium: Relaxes muscles and blood vessels, which can help regulate blood pressure.

Manganese and copper: Both work as antioxidants to protect the body from free radicals.

Lignans: A phytonutrient found to reduce the risk of heart disease as well as certain types of cancer.

Quinoa is also a good source of iron, calcium, potassium, zinc, vitamin E, selenium, manganese, tryptophan copper, phosphorus and more.
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