Stef Duncan Posted June 5, 2017 Share Posted June 5, 2017 I am intolerant to dairy itself, rather than lactose. So I have to avoid it, I know when I have eaten something containing dairy as the next day I have cystic acne on my chest or neck. I have had this sort of reaction for about the last 15 years. For those who don't consume dairy, what do you use to ensure you are getting enough calcium. My father has osteoarthritis in several joints and I am concerned it is starting in one of my elbows and shoulders. I want to increase my calcium intake for this reason. thanks Link to comment Share on other sites More sharing options...
Pauline Taube Posted June 5, 2017 Share Posted June 5, 2017 Hi Stef, There are many other non dairy sources of calcium. I've reversed osteopenia myself on a dairy free diet and training. Leafy greens, fish, almonds, figs, chia seeds and sesame seeds are all high in calcium. You can also supplement with bone builder and calcium+vitamin D and K2. You may also consider glucosamine for your joints. GST also have a great impact on your bone density 5 Link to comment Share on other sites More sharing options...
Bill Marr Posted June 5, 2017 Share Posted June 5, 2017 Hey Stef-- I totally agree with Pauline. The notion that calcium is the most important and only ingredient needed for bone health is a fabrication of the dairy industry. Like so much of the body's nutritional requirements, it's not that simple. We require a host of nutrients on a daily basis to feed our cells -- in this case our bone cells. We not only need calcium, but magnesium, vitamin D3, vitamin K, silicon, boron. They are all needed in the proper ratios to ensure proper nutrition for bone growth and retention. And perhaps best of all, GST is a great form of resistance training that is critical for bone density. 1 Link to comment Share on other sites More sharing options...
Suzanna McGee Posted June 5, 2017 Share Posted June 5, 2017 Look at those green veggies… more than any milk can give you :-) plus they have many more other benefits. Vegetables (per cup) Bok choy (cooked) – 330 mg Kale – 180mg Bean sprouts – 320 mg Spinach (cooked) – 250 mg Collard greens (cooked) – 260 mg Mustard greens (cooked) – 100 mg Turnip greens (cooked) – 200 mg Swiss chard (cooked) – 100 mg Seaweed (Wakame) – 120mg Okra – 130 mg Broccoli – 45 mg Fennel – 45 mg Artichoke – 55 mg Celery – 40 mg Leeks – 55 mg Nuts, nut butters and seeds Almonds (1/4 cup) – 95 mg Brazil nuts (1/4 cup) – 55 mg Hazelnuts (1/4 cup) – 55 mg Almond butter (1 tbsp) – 43 mg Sesame seeds (1 tbsp) – 63 mg Tahini (1 tbsp) – 65 mg Grains Cereals (calcium fortified, ½ cup) – 250 to 500 mg Amaranth (cooked, ½ cup) – 135 mg Brown rice (cooked, 1 cup) – 50 mg Quinoa (cooked, 1 cup) – 80 mg Legumes and beans Chickpeas (cooked, 1 cup) – 80 mg Pinto beans (cooked, 1 cup) – 75 mg Soy beans (cooked, 1 cup) – 200 mg Tofu (soft or firm, 4 oz) – 120 – 400mg Tempeh (1 cup) – 150 mg Navy beans (1 cup) – 110 mg White beans (cooked, 1 cup) – 140 mg Fruit (per cup) Figs (dried) – 300 mg Apricots (dried) – 75mg Kiwi – 60mg Rhubarb (cooked) – 350 mg Orange – 70 mg Prunes – 75 mg Blackberries – 40 mg Miscellaneous Blackstrap molasses (1 tbsp) – 135 mg 7 Link to comment Share on other sites More sharing options...
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