We have been trained since childhood that dairy products are good strong bones and teeth, in other word they are our best source for getting calcium. But it turns out that the Dairy Industry has been the source of almost all of this information! Let’s look at some facts as reported in The China Study.
- “Casein, which makes up 87% of cow’s milk protein, promotes all stages of the cancer process”
- “Plant protein did not promote cancer cell growth, even at higher levels of intake”
- “Milk has been linked to Type I diabetes, prostate cancer, osteoporosis, multiple sclerosis and other autoimmune diseases…casein, the main protein in dairy foods has been shown to experimentally promote cancer and increase blood cholesterol and atherosclerotic plaque”
And interestingly,
- 75% of the people on the planet don’t consume any dairy products because they are lactose intolerant, and they are strong and healthy.
- The Japanese consume much lower levels of dairy than we do, yet they maintain a higher life expectancy and better health than the United States.
- The countries with the highest dairy consumption also have the highest rates of osteoporosis
Whoa!
Given the research linking dairy products with heart disease, cancer, osteoporosis and autoimmune diseases, I have decided to look for other, plant-based sources of calcium!
First of all, how much calcium do we need? The recommended daily allowance for calcium is 1,000 mg for adults 19-50 and men over 50, and 1,200 mg/day for women over 50.
Vegetables, Nuts and Seeds, Grains, Legumes and Beans, and Fruit are great sources of calcium. And, green vegetables also have calcium absorption rates of over 50 percent, compared with about 32 percent for milk. (3)
| VEGETABLES (per cup) | ||
| Bok Choy | 330 | mg |
| Bean sprouts | 320 | mg |
| Collard greens (cooked) | 260 | mg |
| Spinach (cooked) | 250 | mg |
| Turnip greens (cooked) | 200 | mg |
| Kale | 180 | mg |
| Mustard greens (cooked) | 100 | mg |
| Swiss chard (cooked) | 100 | mg |
| Seaweek (Wakame) | 120 | mg |
| Okra | 130 | mg |
| Broccoli | 45 | mg |
| Fennel | 45 | mg |
| Artichoke | 55 | mg |
| Celery | 40 | mg |
| Leeks | 44 | mg |
| NUTS, NUT BUTTERS AND SEEDS | ||
| Almonds 1/4 cup | 95 | mg |
| Tahini 1 Tbsp | 65 | mg |
| Sesame seeds 1Tbsp | 63 | mg |
| Brazil nuts 1/4 cup | 55 | mg |
| Hazelnuts 1/4 cup | 55 | mg |
| Almond Butter 1 Tbsp | 43 | mg |
| GRAINS | ||
| Cereals (calcium fortified, 1/2 cup) | 250-500 | mg |
| Quinoa, cooked, 1 cup | 80 | mg |
| Brown Rice, cooked, 1 cup | 50 | mg |
| LEGUMES AND BEANS | ||
| Soy beans, cooked, 1 cup | 200 | mg |
| Tempeh, 1 cup | 150 | mg |
| White beans, cooked, 1 cup | 140 | mg |
| Tofu, 4 oz | 120 | mg |
| Navy beans, cooked, 1 cup | 110 | mg |
| Chickpeas, cooked 1 cup | 80 | mg |
| Pinto beans, cooked 1 cup | 75 | mg |
| FRUIT (per cup) | ||
| Rhubarb | 350 | mg |
| Figs, dried | 300 | mg |
| Apricot, dried | 75 | mg |
| Prunes | 75 | mg |
| Orange | 70 | mg |
| Kiwi | 60 | mg |
| Blackberries | 40 | mg |
| OTHER | ||
| Blackstrap molasses, 1 Tbsp | 135 | mg |
Lastly, it is important to look at factors that leach calcium from our bones: (3)
- Animal Proteins
- Salt
- Caffeine
- Refined Sugar
- Alcohol
- Vitamin A supplements
- Nicotine
- Aluminum containing antacids
- Antibiotics, steroids, thyroid hormone drugs
Sources
- The China Study, T. Colin Campbell, PhD and Thomas M. Campbell II MD
- 2. One Green Planet
- 3. drfuhrman.com
Let's Get in Shape Together 