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Eat To Strengthen Bones Without Any Consumption Of Dairy Products!

Eat To Strengthen Bones Without Any Consumption Of Dairy Products!

In order to improve and maintain your health, a well balanced diet and regular exercise is a necessity. But for individuals with dietary restrictions such as lactose intolerance, or a vegan or vegetarian diet, nutrients such as protein and calcium become more difficult to attain. That is the stigma anyway. The truth is that you can consume more than enough calcium in your diet without animal-based dairy products.[1]

Since infancy, the majority of us were raised drinking cow’s milk without complication. That is due to a mutation that causes an immunization to the adverse effects of dairy products. But those who are not able to develop this mutation suffer from what is known as lactose intolerance. If dairy products are consumed, their bodies go into rejection mode and it isn’t pretty. They must find alternate sources for calcium in order to reap the benefits that it provides for the body.

Some people choose to avoid dairy simply because it contains saturated fat, cholesterol, allergenic proteins, lactose sugar, and traces of contamination for a multitude of disturbing sources. So whether you choose to omit dairy for health reasons, moral reasons, or because your body simply cannot process it; there are still a number of plant-based resources where you can get more than enough calcium.[2]

Calcium helps to aid and control many bodily functions, and can cause complications if we do not consume enough.

So we know that we are supposed to get a sufficient amount of calcium daily.[3] But why? What does it do to benefit our bodies? Although there is some contradictory evidence that high levels of calcium actually may increase your risk of osteoporosis; that is likely linked to the intake of calcium through animal-based dairy products.[4] Until more information on the subject comes to light, we are going to stick to what we know. Calcium benefits our bodies by:

• Growing and maintaining strong bones and teeth,

• Nerve signaling

• Muscle contraction

• Secretion of hormones and enzymes

• Plant based calcium sources also contain vitamins C and K, as well as the minerals potassium and magnesium; also important for bone growth

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As you may have already gathered, not getting enough calcium can lead to a number of issues.[5] The average person needs to intake between 1000-1200 milligrams of calcium per day. Here’s what can happen to your body if you do not meet the recommended requirements:[6]

• Numbness in fingers and toes

• Muscle cramps

• Convulsions

• Lethargy

• Weak bones

• Loss of appetite

• Abnormal heart rhythm

Best Plant Based Calcium Rich Foods

Chia Seed Pudding

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    Just one serving of this powerhouse food (about 140 mg) contains 39% of your daily calcium intake![7] In addition to the bountiful amount of calcium, consuming this healthy treat will also provide your body with fiber, protein, omega 3’s, manganese, magnesium, phosphorus, zinc, vitamin B3, potassium, vitamin B1, and vitamin B2.

    Get the recipe here!!

    Sesame Seeds

      A little goes a long way with these tasty little seeds. In just one tablespoon, you are consuming 88 mg of calcium! These are super easy to incorporate into your diet as it is commonly used as a garnish or crust. Additionally, you can also consume tahini, which is a sesame seed paste.

      Amaranth

        You may have never heard of this grain, but it’s time to get familiar because this is a super food that you don’t want to miss out on. One cup of cooked amaranth contains 307mg of calcium. This is a go-to for vegans and vegetarians because amaranth is also very abundant in protein (it is one of the few whole proteins), iron and magnesium.

        Teff

          I’d like to think that I’m pretty well rounded in the culinary world, but this is a new one to me. One cup of cooked teff is packed with 123mg of calcium. It’s also very high in protein, making it a staple items for plant-based diets. Teff is abundant in fiber, magnesium, iron and B vitamins.

          Kale

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            If you’ve ever wondered what the sudden craze for kale was all about, it’s time to start paying attention. Not only is it super versatile and tasty, but just 100 g contains 205 mg of calcium. The additional benefits are too many to list in their entirety, but an abundance of fiber, protein, vitamin A, the vitamin B’s, vitamin C, copper, iron, potassium, magnesium, phosphorus, manganese, zink, and Omega 3 & 6, and a variety of essential amino acids just to name a few.

            Collard Greens

              As a rule, consume as many green leafy vegetables as possible. They’re very high in nutrients, and calcium especially. One cup of cooked collard greens has 268mg of calcium. The other nutritional benefits are fiber, protein, vitamin A, vitamin B’s, vitamin C, vitamin E, vitamin K, potassium, phosphorus, magnesium, omega 3’s omega 6, and a wide assortment of essential amino acids.

              Blackstrap Molasses

                Molasses provides 21% of our daily intake of calcium in just 3.5 ounces. Who knew that something so sweet could be so beneficial! There are also significant levels of potassium, magnesium, and iron. Incorporate the use of molasses into your meals to give it a hint of sweetness, a punch of nutrients, and absolutely no guilt!

                Tempeh

                  These interesting fermented soybean cakes can be quite tasty if prepared the right way. (Boiled, marinated, and pan seared.) One cup of tempeh contains 215mg of calcium. You can also find high levels of manganese, copper, phosphorus, magnesium, and vitamin B2 in here as well!

                  Turnip Greens

                    Don’t throw them away! The green tops to many plants such as turnips and beets are often discarded because people just don’t know the nutritional benefits that they offer. I make it a practice to crisp them up like kale chips. In my personal opinion they taste even better! One cup of cooked turnip greens will provide you with 197mg of calcium. But it doesn’t stop there! These leaves also offer protein, vitamin A, vitamin B’s, vitamins C, E, & K, copper, magnesium, manganese, and number of amino acids.

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                    Hemp Milk

                      Just one cup alone contains 460mg calcium! That’s more than a cup of dairy milk! And without all of the negative effects of animal proteins. This milk is very mild in flavor, and is preferred by many vegans and those who suffer from lactose intolerance. It is considerably to closest to cow’s milk in terms of viscosity, because many dairy-free milk can be a bit watery.

                      Hijiki

                        This stringy black seaweed is making its mark in common cuisine. Very popular in Japanese food, hikiji is typically used in salads, and has a delicious, not so slimy texture that can make other seaweeds a bit off putting. One cup alone contains 646mg of calcium! Winner, winner, seaweed dinner. This is by far the best plant-based source for calcium.

                        Tofu

                          Although there are mixed feelings about soy-based products and whether or not we should be consuming them; tofu is a good friend of the plant-based crowd. Not only is it a great supplement for protein, but one cup of tofu contains 516mg of calcium.

                          Spinach

                            Remember what I said about leafy greens? Well, here we are again. One cup of cooked spinach contains 288mg of calcium. Spinach also contains high amounts of fiber, vitamin A, vitamin Bs, vitamin C, vitamin E, vitamin K, iron, magnesium, manganese, and a whole lot of amino acids.

                            Featured photo credit: CaloriaBee via google.com

                            Reference

                            More by this author

                            Jenn Beach

                            Traveling vagabond, writer, & plant-based food enthusiast.

                            How We Are Confusing Self-Love with Narcissism In This Generation How Traveling Can Drastically Improve Your Interpersonal Skills 10 Best Lumbar Support Cushions That All Desk Workers Need One Small Action Separates Success From Mediocrity. How Not To Turn Meaningful Discussions Into Arguments By Keeping This 1 Thing In Mind.

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                            Last Updated on September 15, 2020

                            4 Ways to Deal With Big Life Changes in a Positive Way

                            4 Ways to Deal With Big Life Changes in a Positive Way

                            Life changes are constant. Whether it’s in the workplace or our relationships, nothing in life ever remains the same for long.

                            Regardless of the gravity of change, it can always be a little scary. So scary, in fact, that some people are downright crippled by the idea of it, causing them to remain stagnant through anxiety.

                            Have you ever noticed how much of life’s transitional periods are riddled with anxious vibes? The quarter life crisis, the mid-life crisis, cold feet before getting married, retirement anxiety, and teenage angst are just a few examples of transitional periods when people tend to panic.

                            We can’t control every aspect of our lives, and we can’t stop change from happening. However, how we respond to change will greatly affect our overall life experience.

                            Here are 4 ways you can approach life changes in a positive way.

                            1. Don’t Fight It

                            I once heard one of my favorite yoga instructors say “Suffering is what occurs when we resist what is already happening.” The lesson has stuck with me ever since.

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                            Life changes are usually out of our control. Rather than trying to manipulate the situation and wishing things were different, try flowing with it instead.

                            Of course, some initial resistance is natural if we’re going into survival mode. Just make sure you are conscious of when this resistance is no longer serving you.

                            If you’re feeling anxious about impending life changes, it’s time to practice some techniques to address the anxiety directly. These can include meditation, exercise, talking with friends about how you’re feeling, or journaling.

                            If you’re worried about a big life change, such as starting a new job[1] or moving in with your partner, do your best to control your expectations. It may help you to talk with people you know about their experiences going through similar changes. This will help you form a realistic picture in your mind of what things will look like post-change.

                            2. Find Healthy Ways to Deal With Feelings

                            Whenever we’re in transitional periods, it can be easy to lose track of ourselves. Sometimes we feel like we’re being tossed about by life and like we’ve lost our footing, causing some very uncomfortable feelings to arise.

                            One way we can channel these feelings is by finding healthy ways to release them. For instance, whenever I find myself in a difficult transitional phase, I end up in a mixed martial arts studio.

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                            The physical activity helps me channel my emotions and release endorphins. It also helps me get in shape, which generally increases my mood and energy levels.

                            Exercise is important in cultivating positive emotions, but if you’re struggling with anxiety in particular, it’s important to cultivate a regular exercise routine as opposed to a one-off workout. One study found that “Aerobic exercise can promote increase in anxiety acutely and regular aerobic exercise promotes reduction in anxiety levels”[2].

                            If exercise isn’t your thing, there are other, less intense ways of cultivating positive emotions and reducing anxiety around life changes. You can try stretching, meditating, reading in nature, spending time with family and friends, or cooking a healthy meal.

                            Find what makes you feel good and helps you ground yourself in the present moment.

                            3. Reframe Your Perspective

                            Reframing perspectives is a very powerful tool used in life coaching. It helps clients take a situation they are struggling with, such as a major life change, and find some sort of empowerment in it.

                            Some examples of disempowered thinking during life changes include casting blame, focusing on negative details, or victimizing[3]. These perspectives can make awkward transitional phases much worse than they have to be.

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                            Meanwhile, if we utilize a more positive perspective, such as finding a lesson in the situation, realizing that there may be an opportunity for something, or that everything passes, we can come from a greater place of ease.

                            4. Find Time for Self-Reflection

                            Having time to reflect is important at any stage in your life, but it’s especially important during transitional periods. It’s quite simple really: we need our time to step back and get centered when things get a little crazy.

                            As a result, big life changes are perfect for doing some self-reflection. They are opportunities to check in with ourselves and practice getting grounded for a few minutes.

                            Take a look at this reflective cycle adapted from Glibb’s Self-reflection guide (1988):[4]

                            Use self-reflection when facing life changes.

                              Self-reflective exercises include meditating, yoga or journaling,[5] all of which require some quiet time to get yourself together.

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                              One study found that journal improves “self-efficacy, locus of control, and learning”[6]. A healthy sense of self-control can make the process of change easier to bear, so that in itself is a great reason to try self-reflection through journaling.

                              To learn how to start journaling, you can check out this article.

                              Final Thoughts

                              Big life changes may rock us for a little while, but they don’t have to be as bad as we initially perceive them. If handled in a positive manner, transitional periods can pave the way for some serious self-growth, reflection, and awareness.

                              Cultivate a sense of positivity and find ways to diminish the anxiety around life changes. Once you make it to the other side, you’ll be grateful that you made it through in the best way possible.

                              More Tips on Facing Life Changes

                              Featured photo credit: Alora Griffiths via unsplash.com

                              Reference

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