“Cut out dairy? I need calcium!” were her exact words. This came out in a conversation I was having with my Aunt Lisa about going vegan, and I know she’s not the only one with that same question. The majority of the time when folks are asked if they could go vegan, their response is something along the lines of “I need meat – meat is protein,” or “Milk gives you calcium!” While these facts are true, are they really the best options?
Face it – we need calcium. It lowers the risk of osteoporosis and colon cancer, but a high intake of dairy products can increase the risk of prostate cancer and possibly ovarian cancer. On top of that, dairy products can be high in saturated fat as well as Retinal (Vitamin A), which at high levels can actually weaken bones.
I think we have come to realize beans and legumes have a lot of protein, but how could spinach have calcium? It’s true! Those leafy greens are packed full with this vitamin! Could you believe that some vegetables and nuts even have more calcium than milk? WHAT?! You heard me right, more than moovelous milk itself.
Take a look at this list of non-dairy foods that serve as great sources of calcium. From this list, you can see that it really isn’t hard for a vegan to get their daily calcium fix. Keep in mind, the Institute of Medicine recommends 1000mg of calcium per day.
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