I’ve written several entries regarding the truths about dairy, what the USDA and RD’s are not telling us. So several people may be wondering if I am not consuming dairy, where will I get my calcium from? Here is a great resource list to see the Calcium Content of Selected Non Dairy Foods:
Food Amount Calcium (mg)
Sesame Seeds 1/4 cup 351
Blackstrap molasses 2 Tbsp 400
Collard greens, cooked 1 cup 357
Tofu, processed with
calcium sulfate* 4 ounces 200-330
Calcium-fortified orange juice 8 ounces 300
Soy or ricemilk, commercial,
calcium-fortified, plain 8 ounces 200-300
Commercial soy yogurt, plain 6 ounces 80-250
Turnip greens, cooked 1 cup 249
Tofu, processed with nigari* 4 ounces 80-230
Tempeh 1 cup 215
Kale, cooked 1 cup 290
Soybeans, cooked 1 cup 175
Okra, cooked 1 cup 172
Bok choy, cooked 1 cup 158
Mustard greens, cooked 1 cup 152
Tahini 2 Tbsp 128
Broccoli, cooked 1 cup 94
Almonds 1/4 cup 89
Almond butter 2 Tbsp 86
Hijiki 1 cup 600
*Read the label on your tofu container to see if it is processed with calcium sulfate or nigari.
**Note an 8oz serving of Milk contains 300mg calcium.
Magnesium is crucial in calcium absorption. This is important to note because in America we have one of the highest rates of osteoporosis, yet consume some of the highest rates of dairy or what most associate with calcium. One of the reasons for this is that there is a direct link between magnesium consumption and calcium absorption. Studies showed that when participants were given an abundant amount of calcium and vitamin D and had magnesium taken away, 9 out of 10 were calcium deficient. As soon as the magnesium was reintroduced, calcium levels rose dramatically. What’s the best source of magnesium???? RAW CACAO!!!!!
