One question vegans get constantly: how do you get your calcium if you don’t drink milk or eat dairy? This question is often accompanied by a mildly concerned look by a well-intentioned friend or colleague. Everyone knows the "Got Milk?" campaign. The dairy industry has been wildly successful for decades in convincing Americans that they must rely on milk for their calcium. They contend that milk cuts the risk of osteoporosis and can even help you lose weight. Should you believe it?
No, you shouldn’t. Dairy is not the only source of calcium, and some studies have shown that high levels of protein like those found in dairy can actually lead to decreases in calcium through the urine. Dairy is also low in magnesium, which is needed for the body to absorb calcium. Though the average American woman consumes two pounds of dairy every day, U.S. rates of osteoporosis have continued to increase.
A plant-based diet provides the best sources of calcium. Green veggies like kale, broccoli and collard greens are rich in calcium. They also have low levels of protein and are high in magnesium. Other great vegan sources include almonds, soy yogurt and tofu. Japan and China have low dairy consumption but high consumption of tofu and green veggies. They also have low incidence of osteoporosis within their population.
So if you are seeking strong, sexy bones, put down that glass of milk and eat your veggies instead! Kale is one of the best sources of calcium, with one cup of cooked kale providing 159 milligrams. Those of us in the Valley can enjoy the delicious and addicting kale chips from The Health Foodie. You can buy a bag or two at Green restaurant or find them at Glendale's Twilight Farmers Market on Wednesday nights. Swap out a bag of chips for these crunchy little guys and your body (and taste buds) will thank you!
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