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Getting calcium without dairy products

Posted Apr 19 2010 7:44am

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There are many reasons why you would want to reduce your dairy products consumption. Whether you’re going vegan, are lactose intolerant or simply looking to have better skin, easier digestion and less mucus, or for environmental reasons, you don’t have to rely on dairy products  to get enough calcium in your diet.

Did you know that the calcium to calorie ratio is far better in spinach than in low fat yogurt? Or that you can get 8% more of your recommended daily value with 1/4 cup of sesame seeds than with 1 cup of 2% cow’s milk?

Here are some good alternatives for your calcium intake:

Sesame seeds: 1/4 cup = 35,1 % Daily Value (based on government standards in food labeling)

Spinach: 1 cup = 24,5% DV

Collard greens: 1 cup = 22,6% DV

Turnip greens: 1 cup = 19,7% DV

Blackstrap molasses: 2 tsp = 11,8% DV

Swiss chard: 1 cup = 10,2% DV

Tofu: 4 oz = 10% DV

Kale: 1 cup = 9,4% DV

Broccoli: 1 cup = 7,6% DV

Basil (dried): 2 tsp = 6,3% DV

Other good plant based calcium sources includes: oranges, romaine lettuce, Brussels sprouts, cabbage, cinnamon, garlic, crimini mushrooms, asparagus, summer squash, fennel, mustard seeds, clove, celery, rosemary, thyme, oregano, dill and kelp (seaweed).

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