Meeting Your Calcium Needs On Plant-Based Diet
Sarah E. Brown
Calcium is extremely important for bone health and lower fracture
risk. While most of us have been bombarded by dairy industry
propaganda purporting that cow’s milk is the best source of calcium,
nutritionists and scientists have shown that plant-based sources of
calcium can easily provide our daily recommended calcium. (Source:
http://www.vrg.org/nutrition/calcium.htm#tofu)
The recommended level of calcium for adults aged 19-50 years is 1000
mg/day, and a bit higher for women over 51 and men over 70. Did you
know that there is as much calcium in 3/4 cup of collard greens as
there is in one cup of cow’s milk? The dairy industry spends millions
promoting their products as the best sources of calcium. The truth is,
plant-based sources of calcium are often more absorbable than animal
sources, because humans are better able to digest the plant-based
foods and utilize the nutrients. Additionally, studies have shown that
osteoporosis is highest in countries that consume the highest amount
of calcium from animal-based sources.(Source:
http://www.vegkitchen.com/nutrition/calcium/).
There are many wonderful plant-sources of calcium. These include:
broccoli, sesame seeds, figs, white beans, hijiki seaweed,
calcium-fortified nut and seed milks, soybeans, spinach, collards,
chard, lettuces, rhubarb, mustard and turnip greens, bok choi, chinese
cabbage, kale, and okra.
Fresh N Lean takes pride in regularly using plant ingredients
containing calcium, seamlessly integrating them into our signature
dishes. Whether it’s the tahini (ground sesame seeds) in one of our
salad dressings, or broccoli in a soup, you’ll find it as easy as it
is delicious to conveniently meet your daily calcium needs. Check with
your doctor or healthcare provider to find out about your individual
calcium needs. If you do need a calcium boost, plant-based calcium
supplements available at most health food stores are a great way to
ensure your nutrition needs are met.