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Health Monster

The Importance of Calcium and How to Get Enough Without Dairy

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Milk equals strong bones, or at least that’s the false myth that I grew up believing. Now that I know that dairy is actually a hindrance to maintaining healthy bones and overall health, I’m turning to plants to get my calcium intake. The good news is by changing my diet to a 100 percent plant-based diet, I haven’t become weak and fragile without a glass of cow’s milk or cup of Greek yogurt a day. This is a huge surprise to people that know me, considering I live in the Bible Belt of the Southeast.

Calcium is a nutrient derived from the soil and is an important nutrient you need to maintain a healthy nervous system, healthy blood pressure levels, strong bones and teeth, and to prevent osteoporosis. I figure, why not just get it straight from the source (plants) instead of making the poor cow suffer in the meantime (and paying for it with my own dollars)?

Calcium is found abundantly in so many plant-based foods, many of which might surprise you. You don’t need to worry about getting enough on a plant-based diet since most all plant food sources of calcium are easy to absorb. They contain other nutrients that provide your body with bone and heart support, and best of all, they aren’t acidic like dairy. Highly acidic dairy foods and other animal foods actually break down your bones and contribute to a large number of health problems. 

Eat more of these plant-based sources of calcium and ditch the dairy for good!

Collards

By far one of the best sources of calcium is collard greens, which contain 268 milligrams in one cup of cooked greens. Collards are also fairly low in oxylates, which bind to calcium in the body and can lead to poor absorption. It’s a great alternative to spinach for this reason, which is high in oxylates (though also high in calcium.)

Figs

About eight to ten dried figs contain as much calcium as one glass of milk. Not too shabby for such a delicious little dried fruit, eh? Figs are also a great source of fiber, iron, and potassium. We love using them in kale salad, energy bars, smoothies, and porridge.

Almonds

Almonds are another top source of calcium, along with magnesium and fiber. They even contain protein and heart-healthy fats to boot. You can make your own almond milk or almond butter if you don’t enjoy them raw.

Fortified Plant-Based Milks

Plant-based milks like soy, almond, and even coconut, hemp, cashew, and flax milk are all great sources of calcium.They’re fortified with soil-based calcium (not chemical alternatives) and can help up your intake in a delicious way. Most plant-based milks contain over 30 percent of your daily calcium, while some have almost 50 percent more than dairy milk. I find it’s easy to get enough of these delicious milks by using them in smoothies and oatmeal. Rotate them weekly so you get a variety of nutrients.

Broccoli

Many people are surprised to learn that broccoli is a fantastic source of calcium, containing 180 milligrams in just one cup of cooked broccoli and 115 mg in one raw stalk. Eating a cup a day can easily help you increase your calcium intake to ensure you get enough. Not a fan of steamed broccoli? Sneak a couple florets into your next smoothie recipe or even your next batch of veggie burgers. Also, try this Broccoli ‘Cheese’ Pasta Bake.

Butternut Squash

Butternut squash is a true superfood in every way. It’s packed with fiber, Vitamin A, and contains 84 milligrams of calcium, which is almost 10 percent of your daily needs. Try these Butternut Squash Muffins.

Kale

One cup of kale contains 94 milligrams of plant-based calcium, along with magnesium, fiber, chlorophyll, vitamin A, iron, and vitamin C. Not that we need another reason to eat kale, but it never hurts to have yet another to adore this leafy green, right? Try these kale recipes.

Chia Seeds

This comes as no surprise: chia seeds contain yet another nutrient that makes them a true superfood. Chia seeds are loaded with calcium and yield many benefits as a result. I’ve specifically noticed how much stronger my nails, hair, and my muscles are since adding chia to my diet. Chia contains roughly 177 milligrams per ounce (about two tablespoons), which is 18 percent of your daily needs. That’s incredible for such a tiny seed! Adding a tablespoon twice a day to your smoothies, oatmeal, salads, baked goods, and entrees is a great way to ensure that you get enough.

Other great sources of calcium include: oatmeal with 105 milligrams, and soy beans with 261 milligrams. You’ll need 1000 milligrams of calcium to reach your daily quota without a supplement, so eat as many plant-based sources of calcium to get this important nutrient into your diet without an ounce of dairy needed.

The Importance of Calcium and How to Get Enough Without Dairy
 

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Image Source: Raw Massaged Kale Salad with Fresh Figs and Oranges

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33 comments on “The Importance of Calcium and How to Get Enough Without Dairy”

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Victoria Jacques
3 Days ago

This Is How To Actually Win And Get Your Ex Back With The Help Of Dr Happy Powerful And Urgent Love Spell With 100% Guarantee
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SHIRLEY
4 Days ago

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Reply
Bryan Roland
9 Days ago

My name is Bryan Johnson am from South America I want the general public, to know how this great man called Doctor Disu cure me and my sister from GENITAL HERPES with the herbal medicine gotten from him, And i have confirmed that he cures other diseases too like STD, SYPHILIS, CANCER, PARKINSON DISEASE, DIABETES, Herpes, Mine was worst I have suffered from Human papillama virus HPV) for 3years he cure me too!!! herbal medication is a great medication. he have a medicine that is 100% assured to cure any type of disease and you don\'t need to spend so much money anymore.

I want you to contact Doctor Disu via Email:[email protected] My family is now a brand new one, so stop your worries and go get your herbal medicine now to get your family free from deadly disease.

Once again thanks to Doctor Disu.


Reply
donna cooper
18 Days ago

i want to say a very big thanks and appreciation to Dr. Keke Odin the chief priest of all spell casters worldwide for bringing back my husband who left i and the kids for almost three months within the space of two days after following all instruction given to me. i am very much grateful for restoring peace in my marital home, and i pray God almighty give you the strength and wisdom to continue helping more people having similar relationship and marital problem like mine. for help you can contact him now through his email and mobile number below

Email: [email protected]

Mobile Number: +1 386-336-9876

website: http://greatkekespelltemple01.webs.com


Reply
JANE
18 Days ago

What a great and inspiring story! I have been diagnosed with two medium sized fibroids that were extremely painful especially at night before my period. I am actually advised to do surgery. However, luckily enough, I stumbled across an article on how Dr, Oyekpen treat uterine fibroids and HSV, HBV, HBP, using natural root and herbs, so i decided to contact the same herbalist because i was having no hope of been cure from this deadly disease. after all the procedures he sent a herbal liquid to me via UPS delivery and it got to me after 3 days! i used the med as he instructed me (MORNING and EVENING) and it was a successful! I was able to cure my uterine fibroids using herbal liquid. so i want to use this medium to reach other persons who is suffering from this same disease you can contact Dr, Oyekpen for help on his email, [email protected]
or call/whatsapp +2348168257144.

Good luck! Also, you will discover the most powerful over the herbal medicine that has been proven to help dissolve most types and sizes of Uterine Fibroids. Thank you.


Reply
MICHELLE LAMKINS
19 Days ago

HOW TO GET YOUR EX BACK WITHOUT PANIC
I am Michelle from San Francisco. i want to testify about powerful Dr keke Odin for saving my relationship.I must be one of the few who don’t have a trouble showing and telling someone how grateful I am for making my relationship a melodious and smooth relationship. I have been trying to be more positive about my relationship with my boyfriend, it seems like it has taken forever. Another lady took my Fiancee away from me and they both relocated. i cried and searched for him to come back but he refused to take my calls nor return my messages. My friend introduced me to a powerful spell caster called Dr Keke Odin who helped me cast a very powerful love spell that brought back my Fiancee in 24 hours. i was amazed and surprised when my fiancee called to beg me for forgiveness all because of the powerful love spell of Dr Keke Odin. dont fail to Contact Dr Keke through the following means if you have any Marrital or Relationship problem. his contact information are

Email: [email protected]

Mobile Number: +1 386-336-9876

website: http://greatkekespelltemple01.webs.com


Reply
MICHELLE LAMKINS
19 Days ago

HOW TO GET YOUR EX BACK WITHOUT PANIC
I am Michelle from San Francisco. i want to testify about powerful Dr keke Odin for saving my relationship.I must be one of the few who don’t have a trouble showing and telling someone how grateful I am for making my relationship a melodious and smooth relationship. I have been trying to be more positive about my relationship with my boyfriend, it seems like it has taken forever. Another lady took my Fiancee away from me and they both relocated. i cried and searched for him to come back but he refused to take my calls nor return my messages. My friend introduced me to a powerful spell caster called Dr Keke Odin who helped me cast a very powerful love spell that brought back my Fiancee in 24 hours. i was amazed and surprised when my fiancee called to beg me for forgiveness all because of the powerful love spell of Dr Keke Odin. dont fail to Contact Dr Keke through the following means if you have any Marrital or Relationship problem. his contact information are

Email: [email protected]

Mobile Number: +1 386-336-9876

website: http://greatkekespelltemple01.webs.com


Reply
victoria
24 Days ago

I’m Victoria Mack from New-York United States I never believed in Blank ATM card until i got one from Mr Wilson ATM hackers. I lost my job few months back after my divorce with my Husband. I tried everything positive to make sure i take good care of my kids but all trial fails, and i was in debts which makes everything worse. I was kicked out of my home and i had to live with my neighbor after pleading with her to allow me stay with her for some days while i figure out how to get a home which she agreed, but no one was willing to help anymore,One afternoon i was going through some articles on the INTERNET, where i came across a comment about a man who got a blank card worth $12,000 I doubted this easy magic and wonder where the money is coming from, i never took it serious thus so i ignored the comment, along the line i came across another comment of a lady on You-tube who got thew card as well from the same hackers, so i copied the email address: ([email protected]) I contacted them and few hours later i got a response and i was told that the blank ATM cards are for sale that i need to purchase one before it can be delivered to me, so i sold my computer and wire the money for the card and to my greatest surprise i received a call from the courier here in Alabama three days later that i have a parcel to pick up, i rushed down and picked up my parcel and without hesitation i went straight to the ATM machine and i made a withdrawal of $4,000 Usd at once and today i have purchased a new home and set up a new business. If you wish to seek for this blank card, kindly contact the email below: ([email protected]) add on whats-app +12675276921 to obtain yours today. I believe he can help you with the card and god bless you Mr Wilson for your goodness and please remember he just wanna help the poor citizen.


Reply
Flora
19 Jun 2017

I don\'t think it\'s possible to withdraw $4,000 at once from the ATM. Something is wrong with your story.

blessing
25 Days ago





I advice every other woman TRYING TO GET PREGNANT or fallopian tube issues, pcos and other infertility problem too do their research and don’t base your option only on anyone’s advise, I did and it resulted in waste of money and time. contact Dr climent on email: [email protected] because I have discover Dr climent. long time ago and I would have been pregnant earlier if I follow my heart and buy the herbal herbs but I disregard it because of my doctor’s advice and I am annoyed at myself but at the same time I am happy that I made the wise decision by going back to Dr climent, for his herbal herbs. Now I am a strong believer of this herbal herbs natural medicine. Thank You.contact Dr climent, on email for help on [email protected] [email protected] +2347036879479 [email protected]
+2347036879479 +2347036879479


Reply
blessing
25 Days ago





I advice every other woman TRYING TO GET PREGNANT or fallopian tube issues, pcos and other infertility problem too do their research and don’t base your option only on anyone’s advise, I did and it resulted in waste of money and time. contact Dr climent on email: [email protected] because I have discover Dr climent. long time ago and I would have been pregnant earlier if I follow my heart and buy the herbal herbs but I disregard it because of my doctor’s advice and I am annoyed at myself but at the same time I am happy that I made the wise decision by going back to Dr climent, for his herbal herbs. Now I am a strong believer of this herbal herbs natural medicine. Thank You.contact Dr climent, on email for help on [email protected] [email protected] +2347036879479 [email protected]
+2347036879479 +2347036879479


Reply


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