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Eat To Strengthen Bones Without Any Consumption Of Dairy Products!

Eat To Strengthen Bones Without Any Consumption Of Dairy Products!
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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

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                            Reference

                            More by this author

                            Jenn Beach

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

                            How Traveling Can Drastically Improve Your Interpersonal Skills How We Are Confusing Self-Love with Narcissism In This Generation One Small Action Separates Success From Mediocrity. How Not To Turn Meaningful Discussions Into Arguments By Keeping This 1 Thing In Mind. How We Are Attracting Fake News and False Information to Our Lives

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                            Last Updated on July 12, 2021

                            100 Incredible Life Hacks That Make Life So Much Easier

                            100 Incredible Life Hacks That Make Life So Much Easier
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                            Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

                            By tweaking little things in your daily life, it can make your life much more convenient!

                            Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

                            83 tie a small piece of bright colored fabric

                              84 write random letter

                                85 use a rubberband

                                  86 dorm smell bad

                                    87 lean your phone on your sunglassess

                                      89 how to waterproof your shoes

                                        90 take a picture of the name card

                                          91 iron inside out

                                            92 old newspaper

                                              93 tumble try shoes

                                                keep a card like this

                                                  SONY DSC

                                                    94 soap bar

                                                      95 make a hole

                                                        96 drop the battery

                                                          97 use a coozie

                                                            98 when taking a picture

                                                              use a clean dust pan

                                                                try a pants hanger

                                                                  use your cellphone light

                                                                    use a spring from an old pen

                                                                      quick and easy iphone speaker

                                                                        user binder clips

                                                                          wrap a wet paper towel around your beverage

                                                                            put pancake mix in a ketchup bottle

                                                                              clean out an old lotion bottle for your beach

                                                                                use a muffin tin to serve condiments at a bbq

                                                                                  doritos are great for kindling

                                                                                    use nail polish to identify different keys

                                                                                      use a hanging shoe rack to store cleaning supplies

                                                                                        freeze grapes to chill white wine without

                                                                                          use paper clips to organize your cables

                                                                                            almost finished your jar of nutella

                                                                                              sick of having a box full of tangled

                                                                                                unroll the rim to increase the capacity

                                                                                                  cut open toilet paper rolls and use as a cuff

                                                                                                    remove the stem from strawberries

                                                                                                      turn an old bottle into a simple little cord holder

                                                                                                        for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                                          how to fold a fitted bed sheet

                                                                                                            tired of snoozing past your alarm

                                                                                                              place a rubber band around an open paint can to wipe your brush on

                                                                                                                ut a wooden spoon across a boiling pot

                                                                                                                  use bread clips to save flip-flops

                                                                                                                    take pictures of friends holding items

                                                                                                                      how i always know which headphone is the left one

                                                                                                                        put a stocking over the end of a vacuum

                                                                                                                          How to make sure you drink enough water

                                                                                                                            user a can opener to open blister

                                                                                                                              good sandwich guide

                                                                                                                                turn your muffin pans upside down

                                                                                                                                  50 pounds of groceries and living on the 5th floor

                                                                                                                                    the right way to make a blt

                                                                                                                                      add one teaspoon of baking soda

                                                                                                                                        38

                                                                                                                                          hair straighteners equals to collar irons

                                                                                                                                            stack your clothes vertically to see them all

                                                                                                                                              the right way to make cookies in the summer

                                                                                                                                                how to clean a blender

                                                                                                                                                  the right way to eat a popsicle

                                                                                                                                                    use bread clips to label and organize power cords

                                                                                                                                                      to get the built up residue off of your shower head

                                                                                                                                                        user a hair clip to orgainize long wires

                                                                                                                                                          a frozen saturated sponge in a bag

                                                                                                                                                            rub stuck zipper teeth with a graphite pencil

                                                                                                                                                              use a soda pop tab

                                                                                                                                                                50

                                                                                                                                                                  51 How to multiply large numbers in your head.

                                                                                                                                                                    52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                                                      rub a walnut on damaged wooden furniture

                                                                                                                                                                        kids fall out of bed

                                                                                                                                                                          use toothpaste to clear up hazy car

                                                                                                                                                                            58

                                                                                                                                                                              59 keep pizza out while driving home

                                                                                                                                                                                60 put your straw through the tab to keep it from rising

                                                                                                                                                                                  hold oreos with a fork so your fingers

                                                                                                                                                                                    Never lose your remotes again

                                                                                                                                                                                      hiding your emergency money

                                                                                                                                                                                        use a bread tab to hold your spot on a roll

                                                                                                                                                                                          if you are at a hotel and run out of chargers

                                                                                                                                                                                            keep a square of cardboard in a ziplock bag

                                                                                                                                                                                              If you need to pee or smoke at a bar

                                                                                                                                                                                                drill holes in the bottom of your garbage

                                                                                                                                                                                                  use an accented letter as your passcode

                                                                                                                                                                                                    use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                                                      do something unusual when locking the door

                                                                                                                                                                                                        when heating leftovers space out a circle in the middle

                                                                                                                                                                                                          dont burn yourself in those hard to reach candles

                                                                                                                                                                                                            put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                                              75 use a piece of paper to organize

                                                                                                                                                                                                                use half a pool noodle

                                                                                                                                                                                                                  pencil case to store cables

                                                                                                                                                                                                                    78 clothespin to hold nail

                                                                                                                                                                                                                      79 make blts

                                                                                                                                                                                                                        80 take a picture of your fridge

                                                                                                                                                                                                                          81 fill plastic water bottles

                                                                                                                                                                                                                            82 right ways to eat chips

                                                                                                                                                                                                                              99 if your plug keeps failing

                                                                                                                                                                                                                                100 put the banana on the wire

                                                                                                                                                                                                                                  88 before you throw away a post it

                                                                                                                                                                                                                                    Source: Reddit LifeProTips

                                                                                                                                                                                                                                    There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                                                    30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                                                    20 Popular Life Hacks From the Internet Debunked (or Verified)

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