One of the biggest concerns people express when switching to a
dairy free diet is whether or not they will get enough calcium. You
don't need milk products to fulfill your calcium needs; there are plenty
of other foods which provide calcium. In fact, some of the foods which
are richest in this valuable mineral have nothing to do with milk
Just
because a food has calcium doesn't mean it will be well-absorbed. One
study comparing the absorption rate of calcium from milk and kale showed
that the calcium in milk is only absorbed at 32% while that in kale is
taken in at 41%
.
Bean Bonuses
Not only do
beans contain plenty of fiber and protein, many are a good source of
calcium as well. Navy
beans tip the scales with 140mg of calcium per
cup, pinto and garbanzo beans have about 100mg for the same serving size
and even lentil contain 50mg in a cup
Make some lentil soup and
add some kale - a leafy green rich in calcium, and you are well on your
way to meeting your daily requirement
.
Sea Vegetables Float Up
For
fans of sushi this is doubly good news. After all, deep sea, wild
caught fish are ideal sources of protein, heart healthy fats and calcium
all by themselves
Add some nori, which contains 1200mg of
calcium per cup, and you have a calcium party going on. Kombu and wakame
have 2100mg and 3500mg respectively. Tasty salads can be made with
either
.
Grab a Grain
Some grains are
naturally rich in calcium as well. Oats, for example, will contribute
40mg of calcium in a cup and quinoa, the only grain that also provides a
complete protein, has 80mg in the same portion
.
Greens Top the List
What
is even more impressive, and important to know, is that dark leafy
greens are exceptional sources of calcium. Cooked bok choi and collards
each have 300mg of calcium in a cup. Spinach has 250mg, and kale 200mg
and both are highly adaptable in all sorts of cuisine. If you prefer a
green with a bit of a kick, mustard greens are ideal and have 180mg of
calcium when cooked
.
Vitamins Essential for Calcium Absorption
Vitamin
D, the precursor of which is made by your body when you are exposed to
sunlight, is critical for the absorption of calcium. Debate over how
much time to spend in the sun is extensive, but 15 minutes daily,
without sun block, is plenty
Vitamin C aids absorption as well.
Having a food rich in vitamin C when you eat calcium rich foods will
increase your body's ability to absorb what you give it
Lysine, an amino acid found in whole eggs and fish also aids in calcium absorption
Soft drinks, other foods which contain a great deal of phosphorus, and high protein diets block calcium absorption
.
Dairy Free is part of a Healthy Eating Plan
While
many people believe, falsely, that milk is the best way to obtain
necessary calcium, many studies have reached other conclusions. Not only
do dairy products not do much to increase bone density, the fats
associated with milk products are usually saturated, elevating the risk
of heart disease
Some cancers are directly associated with
compounds found in cow's milk, and lactose intolerance is a frequent
cause behind indigestion, diarrhea and flatulence. In fact, there is
little good to say about commercially processed dairy products at all
If your goal is to achieve good health, go for a dairy free diet and find your calcium in other places
If you want to achieve your weight loss goals in a manageable, livable fashion, and are searching for suggestions for a dairy free diet, you will find this and much more at www.thedietsolutionprogram.com.
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