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Vegans choose not to eat any animal products, including dairy – milk, cheese, yogurt ..
Vegans choose not to eat any animal products, including dairy – milk, cheese, yogurt and so on. It's a popular myth that dairy products are our sole sources for calcium, that oh-so-essential mineral that keeps our bones and teeth strong, but that's simply not so. There are many excellent sources of calcium in plant-based foods! Bearing in mind that we need 1000 - 1200mg of calcium a day, here are some of the heaviest hitters...
Collard greens: Over 350mg in one cup. Mustard and turnip greens are also excellent.
Figs: 120mg in a half cup; 8-10 dried figs contain as much calcium as a glass of cow's milk. Other fresh and dried fruits that can boost your calcium intake include dried apricots and dates.
Chia seeds: 2 Tbs. contain 175mg of calcium. Sesame seeds and the tahini made from them are also good sources.
Soybeans: Whole soybeans, tofu, tempeh, soy milk... All great! 1 cup of tempeh contains 215mg of calcium, for example. Other types of beans are also good: white beans and navy beans contain over 100mg per cup.
Blackstrap molasses: Here's a natural sweetener that can help you meet your calcium needs: 2 Tbs. contain a whopping 400mg.
Broccoli: Let's face it -- broccoli rocks. There's an enormous amount of nutrition packed into this vegetable, including 180mg of calcium in every cup.
Most plant-based milks -- soy milk, almond milk, hemp milk -- are also fortified with calcium; check the labels when you shop.
Eating fewer or no dairy products needn't mean that our bones will crumble or our teeth fall out. It is possible for us humans to live without meat or other animal products and to remain strong, healthy and happy, because there are so many restaurants out there offering mouth-watering meatless dining nowadays.
If you'd like a delicious, plant-based meal without doing the shopping, cooking and cleaning up, check out the promotions at http://KindMeal.my/
Sources: http://bit.ly/1Eiz42E, http://bit.ly/1u3IDhv
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