Calcium Without Milk

Calcium is an essential nutrient, everyone knows you need it for strong teeth and bones among other things such as blood clotting, nerves, and the heart. Many people consume large amounts to prevent problems such as osteoporosis later on in life. Many people also think milk is the best source of calcium; we need it. In piecing together the facts though, milk and cheese have a lot of protein. Excess protein decreases calcium, so is it that great of a source?

I've talked about alternative sources of protein, now let's look at calcium sources.You can get your calcium in a healthier way, from plant sources such as dark green vegetables, legumes, and soy products. According to "The Herbal Collective," the calcium from these sources are absorbed better than from milk.

While I am still drinking milk and consuming milk products, I am slowly reducing my consumption of them. I found an interesting fact in the book, "Being Vegetarian for Dummies." To sum it up, it says that humans don't even need milk after they're done nursing. Most people can't even digest cow's milk. People of Northern European descent have developed the ability because of the history of the tradition to do so. Lactose intolerance is becoming increasingly more widespread. I found supporting facts from the Harvard School of Public Health: "Certain groups are much more likely to have lactose intolerance. For example, 90 percent of Asians, 70 percent of blacks and Native Americans, and 50 percent of Hispanics are lactose-intolerant, compared to only about 15 percent of people of Northern European descent."

Here is the calcium content of some common foods:
(The RDA is about 1,000 - 1,200 mg./day) source: calciuminfo.com

1 cup of oranges has over 70 mg. of calcium.
1/4 cup of almonds has over 80 mg. of calcium.
1 cup of broccoli or peas has over 90 mg.
1 cup of baked beans has 150 mg.
1 cup of the average trail mix has over 160 mg.
1 cup of spinach has over 200 mg.
Some calcium-enriched products such as orange juice can give you around 300 mg. You can also find a variety of other calcium-enriched items such as soy milk, oatmeal, snacks, and my favorite - Goldfish crackers :) .
1 oz. of cereal can contain 200 - 1,000 mg.
1/2 cup of tofu can have over 250 mg.

Even if you're not concerned about the treatment of animals or the environmental effects, cutting out cow's milk products can save you from unnecessary cholesterol and fat, and prevent a harmful excessive protein intake. There are many tasty alternatives! :)