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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 January 3, 2020

                            The 10 Essential Habits of Positive People

                            The 10 Essential Habits of Positive People

                            Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

                            The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

                            1. Positive people don’t confuse quitting with letting go.

                            Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

                             I will grant myself the ability to trust the healthy people in my life … 

                            To set limits with, or let go of, the negative ones … 

                            And to have the wisdom to know the DIFFERENCE!

                             2.  Positive people don’t just have a good day – they make a good day.

                            Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

                            3. For the positive person, the past stays in the past.

                            Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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                            4. Show me a positive person and I can show you a grateful person.

                            The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

                            5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

                            Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

                            6. Positive people do not let their fears interfere with their lives!

                            Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

                            7. Positive people smile a lot!

                            When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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                            8. People who are positive are great communicators.

                            They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

                            9. Positive people realize that if you live long enough, there are times for great pain and sadness.

                            One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

                            10. Positive person are empowered people – they refuse to blame others and are not victims in life.

                            Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

                            How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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                            I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

                            Featured photo credit: Janaína Castelo Branco via flickr.com

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