The human body ingests calcium from plant products much better than it does from milk products.  The following is a list of calcium alternative foods.

Vegetables

Food Calcium (mg)
Broccoli (1c boiled)

62

Brussels sprouts (1c boiled)

56

Butternut squash (1c baked)

84

Carrots (2 medium raw)

40

Cauliflower (1c boiled)

20

Collards (1c boiled)

266

Kale (1c boiled)

94

Sweet Potato (1c baked)

76

Legumes

Food Calcium (mg)
Black turtle beans (1c boiled)

102

Chickpeas (1c boiled)

80

Great Northern beans (1c boiled)

120

Kidney beans (1c boiled)

62

Lentils (1c boiled)

38

Navy beans (1c boiled)

126

Pinto beans (1c boiled)

79

Soybeans (1c boiled)

175

Soymilk (1c calcium fortified)

368

Tofu (1/2c raw, firm)

253

Vegetarian baked beans (1c)

86

White beans (1c boiled)

161

Grains

Food Calcium (mg)
Corn tortilla

19

Rice milk (1c)

300

Wheat bread (1 slice)

26

Whole wheat flour (1c)

41

Fruits

Food Calcium (mg)
Dried figs (10 figs)

140

Navel orange (1 medium)

60

Orange juice (1c calcium-fortified)

300

Raisins (2/3c)

48

What about Milk?

 1c milk = 300mg

  • Calcium: Green leafy vegetables, such as kale, are better than milk as calcium sources.
  • Fat Content: Dairy products—other than skim varieties—are high in fat, as a percentage of total calories.
  • Iron-Deficiency: Milk is very low in iron. To get the U.S. Recommended Dietary Allowance of 11 milligrams of iron, an infant would have to drink more than 22 quarts of milk each day. Milk also causes blood loss from the intestinal tract, depleting the body’s iron.
  • Diabetes: In a study of 142 children with diabetes, 100 percent had high levels of an antibody to a cow’s milk protein. It is believed that these antibodies may destroy the insulin-producing cells of the pancreas.
  • Contaminants: Milk is frequently contaminated with antibiotics and excess vitamin D. In one study of 42 milk samples tested, only 12 percent were within the expected range of vitamin D content. Of ten samples of infant formula, seven had more than twice the vitamin D content reported on the label, and one had more than four times the label amount.
  • Lactose: Three out of four people from around the world, including an estimated 25 percent of individuals in the United States, are unable to digest the milk sugar lactose, which then causes diarrhea and gas. The lactose sugar, when it is digested, releases galactose, a simple sugar that is linked to ovarian cancer and cataracts.
  • Allergies: Milk is one of the most common causes of food allergy. Often the symptoms are subtle and may not be attributed to milk for some time.
  • Colic: Milk proteins can cause colic, a digestive upset that bothers one in five infants. Milk-drinking mothers can also pass cow’s milk proteins to their breast-feeding infants.

Information obtained from PCRM.org – Vegetarian Starter Kit article.  http://www.pcrm.org/pdfs/health/vsk.pdf

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