Calcium question?!
Calcium question?
im allergic to dairy products. im not lactose intolerant so i cant have soy and skim milk and no cheese. What are some good and easy ways to get enough calcium for the day. Im a girl so i need it especially. recipes if needed.
Answers:
First just to be clear , you say you are allergic to dairy products so you can't have soy ? Soy milk is non dairy .Are you allergic to soy as well ? There are many vegetarian foods that contain calcium . As a rule vegans /vegetarians Do Not develop osteoporosis , osteopenio or low bone mass all caused by loss of calcium and other minerals retained by bone .. Putting it simply almost all vegans , people who consume No dairy do not develop any significant bone loss or weakness over their lifetime . Meat eaters especially woman have high incidence of bone loss as well as other calcium deficient diseases over their life times . So what does that tell you ? With all that said it is important to consume usable calcium and good sources are( if you are allergic to soy eliminate all soy foods below) : Black Beans 1 cup, 120 mg calcium
Navy Beans 1 cup, 130 mg calcium
Fortified Cereal 1 cup, 300 mg calcium
Soybeans, cooked 1 cup, 180 mg calcium
Spinach, cooked 1/2 cup, 130 mg calcium
Bok Choy 1/2 cup, 80 mg calcium
Kale, cooked 1/2 cup, 90 mg calcium
Corn Tortilla 1, 6 inch, 50 mg calcium
Greens, mustard 1/2 cup, 100 mg calcium
Fortified Orange Juice 1 cup, 300 mg calcium
Fortified Cereal 1 cup, 300 mg
Waffle, fortified 1, 150 mg
Soy milk, fortified 1 cup, 400 mg
Greens, mustard 1/2 cup, 100 mg
Tofu 1 cup, 40 mg
Almonds 2 oz., 150 mg
Broccoli is also a good source ....... additionally check out this site on menus and more advise ..eat well and you will be fine .. http://www.vrg.org/nutrition/calcium.htm... ......
Source(s):
Vegan Forever
Broccoli.
try the USDA website for nutritional content of foods.
Try going to your search engine and look for products with calcium
Is it all milk that you are allergic to or just cows milk? Because there is goats milk that you could have if it is just cows that you are alergic to.
Good Sources of Calcium
Food Selected Serving Size Percentage of U.S. RDA1
Breads, Cereals, and Other Grain Products
English Muffin, plain with raisins 1 +
Muffin, bran 1 medium +
Oatmeal, instant, fortified, prepared2 2/3 cup +
Pancakes, plain, fruit, buckwheat, or whole-wheat 2 4-inch pancakes +
Waffles:
Bran, cornmeal or fruit 2 4-inch squares +
Plain 2 4-inch squares ++
Vegetables
Broccoli, Spinach, Turnip greens,
Meat, poultry, fish and alternates Fish and Seafood , Mackerel, Ocean perch,Salmon,
Dry Beans, Peas, and Lentils
Tofu (bean curd)
Chocolate
calcium fortified orange juice greens, broccoli, almonds, sardines, canned salmon with bones, dried peas.
If you want recipes that are high in calcium try going to this web site http://www.algaecal.com and signing up for the newsletter. For signing up they give you a Bone Health Recipes ebook that has 30 recipes high in calcium and magnesium.
I do not remember but I believe that they have some dairy free recipes too?