Cow-free Calcium; “Becoming Vegan: Express Edition” Registered Dietitian Brenda Davis


Hello everyone, I’m
Brenda Davis, co-author of “Becoming Vegan Express
Edition”, with Vesanto Melina. And today wanna talk a little bit about
one of the great myths about calcium. And a lot of people in our
culture believe that dairy products are absolutely essential, if people are to get
enough calcium. And within the last few years, even our national food guides are recognizing
that there are other calcium sources. But it, it really defies rationality to
think that human beings would require cow’s milk for their survival. In fact if you think about it,
the milk of all mammals has a lot of calcium. It doesn’t make them
essential foods. In fact lot of people don’t know this, but moose milk and deer
milk have about twice as much calcium per cup as cows milk. And yet we don’t consider those
essential foods. So it’s really important for us to recognize as well that, people prior to the advent
of using animals for dairy. Didn’t consume any dairy products and
managed to get about 2,000 milligrams of calcium a day. So where did it come from?
Well it came from plants, the very same places that we can
get our calcium. And so lets just think about some of the
really important calcium sources for vegans. Because, generally most of our nutrition education
materials, are focused on omniverse diets. And people,
the main source that people are taught, are dairy products. So
what are the alternative sources? Well first of all, one of the primary
sources of calcium, in a vegan diet should be dark green leafy vegetables.
Like kale, napa cabbage, broccoli and other Chinese greens are wonderful sources
of calcium. It’s really important to know though,
that with the dark greens, some dark greens even though they contain
a lot of calcium. We actually can’t absorb the calcium from those foods. For
example: spinach, beet greens and swiss chard, contain a
lot of oxalic acid. Which binds to calcium, making it pretty
unavailable for absorption. But the calcium in
these dark greens, that are somewhat lower in oxalic acid, or some are very
low and oxalic acid. We absorb about 40 to 70 percent of
the calcium from those foods. So these are really wonderful sources of
calcium. And not only that, but they are great sources of vitamin K.
Which is also very important to bone health. So,
what are some of the other sources? Well A lot of tofu is made with calcium and
so the, the, you can read the label and make sure
it’s made with calcium sulfate. And it usually tells you the
percent of the D.V. That you would get from a surving. So you can
take a look at that. And what you want, is you want at least 15/20/25 percent of
the daily value. When you’re purchasing tofu. Things
like edamame and other egumes, soy beans and, and white beans, navy beans, black turtle
beans. Are all relatively good sources of
calcium. Tahini and almonds, in this sort of nut
and seed category are good sources. As, are some grains and most of the grains, that are a little bit richer in
calcium are the pseudo grains. Like quinoa and amaranth. There is a far
bit, a lot of people don’t realize, but an orange has 60 milligrams of
calcium, so 2 oranges; 120 milligrams of calcium. And
that’s pretty good. 5 figs has about 150 milligrams of calcium,
that’s pretty good. Black strap molasses, 2 tablespoons provides
about the same amount of calcium as what people would get
from a cup of cows milk. Almost 300 milligrams. So again, that’s a really rich source of calcium. And then
of course all the fortified foods. Calcium fortified foods, like the, soy milks, rice
milk, almond milk, hemp milk. That contain added calcium, most of these
products contain about the same amount of
calcium as a cup of cows milk. About 300 milligrams. So there
really are a lot of sources of calcium, in a vegan diet. The trick is, is we’ve
got to include probably at least5 or 6, or more
servings of these food a day. Nice thing is, is that when
you don’t eat meat, almost everything you eat provides some calcium.
So you’re getting little bits throughout the day. In “Bbecoming Vegan
Express Edition”, we actually have a, a chapter on minerals.
Where we go into a lot more depth on calcium. And all of the things you need
to know about enhancing absorption of calcium. And, and minimizing all of the things that
can inhibit the absorption of calcium. So do check out “Becoming Vegan Express
Edition”. And learn a lot more about calcium.

24 thoughts on “Cow-free Calcium; “Becoming Vegan: Express Edition” Registered Dietitian Brenda Davis”

  1. I just listened to Brenda talk on "Food Revolution" and was very impressed with the depth of knowledge that she has on nutrition.  I purchased her book, Becoming Vegan, right away after listening to her.
    I have been vegan for the last eight months and have lost over 45 pounds.  My blood pressure has gone from borderline hypertensive to well within the normal range and I feel great.  So much so that I had to stop drinking coffee all together because, after drinking it since I was a teen, it was giving me way too much of a buzz.
    I haven't received Brenda's book yet, but I look forward to diving into it as soon as it comes in.

  2. The calcium added is calcium carbonate. This form of calcium is very bad on the body. Check out "New Chapter Bone Strength". It feeds the bones with calcium algae and not your arteries. It also doesn't calcify your penal gland, brain, and arteries.

  3. Tru Roots brand Quinoa has zero calcium and most other have close to none. Why is Quinoa included in your list of calcium sources Branda?

  4. Calcium seems to be the hardest thing to get. Do our bodies really need that much though? The dairy industry recommends 1,300 mg which "coincidentally" equals 3 cups of cow milk. What is we eat only plants like a variety of whole grains, legumes, nuts, fruits, and veggies? Can I just count on my plant-based diet to take care of my whole calcium needs? All nutrients are so easy to get, even b-12 bc it's fortified now. So sorry my question is long. But if I live on a plant based diet with variety, can I just kinda wing it or should I be save and take vegan calcium supplements?

  5. No wonder many people are calcium deficient on a whole food plant based diet. Supplement seems necessary, but it is not whole. This is an obstacle for my transition.

  6. Eat Papaya, which is rich in calcium, tropical fruits contain a ton of calcium, if you eat them calcium deficiency is a thing of a past

  7. Where did you get that information when you stated.. "prior to the advent of using animals for dairy… managed to get about 2,000 milligrams of calcium a day."I'd like to look into this… can you direct me to a resource siting this?Thanks.

  8. don't eat the tofu it mess up your hormones which leads to many problems, anything made from soybeans are no no. and those fortified almond nondairy milks all has the natural stone calcium its like you are eating crushed rocks! is that something you want in your body? i dont think so, beside they have a lot of other stuff which you don't want, like preservatives, carrageenan, Lecithin, Gellan Gum and in some canola oil.
    so avoid all these packaged foods and just go natural. ill say greens and fruits like orange or tangerine are the best + the dried fruits like apricot and figs.

  9. If I do not have any dark-green leafies available to me, aside from spinach, can I, for example, cook the spinach so as to destroy the oxalic acid, or is it heat stable?

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