Well-substantiated article from the Vegetarian Resource Group, authored by Dr. Reed Mangels, a vegan Registered Dietitian:
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.Dr Greger has compiled research showing supplements can be dangerous-
If Calcium Supplements Aren’t Safe, What About Calcium in Food? | NutritionFacts.org
In 12 short years, government panels have gone from suggesting widespread calcium supplementation may be necessary to protect our bones to “do notnutritionfacts.org
Calcium is best found through plant sources, leafy dark greens, nuts seeds tofu...at incremental amounts
Table 1: Calcium Content of Selected Vegan Foods | ||
Food | Amount | Calcium (mg) |
Blackstrap molasses | 2 Tbsp | 400 |
Plant milks, calcium-fortified | 8 ounces | 100-450 |
Tofu, processed with calcium sulfate* | 4 ounces | 200-434 |
Tofu, processed with nigari* | 4 ounces | 130-400 |
Calcium-fortified orange juice | 8 ounces | 350 |
Commercial soy yogurt, plain | 6 ounces | 300 |
Collard greens, cooked | 1 cup | 268 |
Turnip greens, cooked | 1 cup | 197 |
Tempeh | 1 cup | 184 |
Kale, cooked | 1 cup | 177 |
Soybeans, cooked | 1 cup | 175 |
Mustard greens, cooked | 1 cup | 165 |
Bok choy, cooked | 1 cup | 158 |
Tahini | 2 Tbsp | 128 |
Navy beans, cooked | 1 cup | 126 |
Okra, cooked | 1 cup | 124 |
Almond butter | 2 Tbsp | 111 |
Almonds, whole | 1/4 cup | 94 |
Broccoli, cooked | 1 cup | 62 |
*Read the label on your tofu container to see if it is processed with calcium sulfate or nigari. | ||
I bought some blackstrap molasses because it was required in a recipe for baked beans. but I felt that it pretty much ruined the baked beans. And then there is only a small amount of it in each serving of baked beans so it really doesn't do much for calcium intake. (unless you eat a lot of baked beans - which makes me think of the campfire scene in Blazing Saddles).
Anyone have a good recipe that includes Blackstrap molasses? or anyone have a good recipe for baked beans?
A tablespoon of blackstrap molasses in a mug of hot water or tea can be pretty good.I bought some blackstrap molasses because it was required in a recipe for baked beans. but I felt that it pretty much ruined the baked beans. And then there is only a small amount of it in each serving of baked beans so it really doesn't do much for calcium intake. (unless you eat a lot of baked beans - which makes me think of the campfire scene in Blazing Saddles).
Anyone have a good recipe that includes Blackstrap molasses? or anyone have a good recipe for baked beans?
.It’s puzzling to me that there aren’t more non-dairy, non-fortified foods that contain substantial amounts of calcium.
Dairy consumption was not widespread until recently. It was limited to a few areas. What did people do in non-dairy areas before dairy arrived?
I think that the history of the cabbage plant provides a clue. Cabbages are like the domestic dog of the vegetable world. We’ve bred varieties of the plant to be so different that they’re almost unrecognizable as the same plant. (Collards, kale, broccoli, brussel sprouts, and more.) It’s obviously been a beloved dietary staple for a long time, at least where it was traditionally eaten.
Maybe there are analogues for other regions? Plants high in calcium that people consumed a lot of?