Posts Tagged ‘magnesium’

Ditch The Dairy, Calcium Alternatives

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!!!!!

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