Mon, May-17-10, 18:25
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I've decided
Posts: 16,864
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Plan: LC
Stats: 235/137.6/130
BF:haven't a clue
Progress: 93%
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Hmm...I don't eat dairy at all, and yet somehow - I'm just not all that concerned with calcium. I keep hearing that dairy isn't as great a calcium source as it's made out to be, but who knows?
I did find this:
Quote:
Excellent or very good food sources of calcium include dark green leafy vegetables, tofu curded with calcium, nuts, seeds, molasses, and dairy products. Keep in mind that while dairy foods are a well-known food source of calcium, many individuals are sensitive to or are unable to fully digest dairy proteins or a particular sugar found in dairy products, called "lactose." Vegetarian sources of calcium can provide substantial levels of calcium with just a fraction of the calories of dairy products. For example, 1/4 cup of whole sesame seeds contains 351 mg of calcium, yet has only 206 calories, and four ounces of tofu (calcium-curded) provide almost 400 mg of calcium with only 86 calories.
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from: http://whfoods.org/genpage.php?tname=george&dbid=14
And no, I am not interested in tofu ...
and this bit:
Quote:
Food Sources
Excellent sources of calcium include spinach, turnip greens, mustard greens and collard greens.
Very good sources of calcium include blackstrap molasses, Swiss chard, yogurt, kale, mozzarella cheese, cow's milk, and goat's milk. Basil, thyme, dill seed, cinnamon, and peppermint leaves are also very good sources of calcium.
Good sources of calcium include romaine lettuce, celery, broccoli, sesame seeds, fennel, cabbage, summer squash, green beans, garlic, tofu, Brussel sprouts, oranges, asparagus and crimini mushrooms. Oregano, rosemary, parsley, kombu, and kelp are also good sources of calcium.
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from: http://whfoods.org/genpage.php?tnam...=45#foodsources
In that second link, there's also a chart of the "World's Healthiest Foods ranked as quality sources of calcium."
Interestingly - greens, sardines, fish, nuts and seeds feature prominently on the chart of foods containing the most calcium.
Certainly, dairy is a good source of calcium in some cases, but it's not necessarily the only source or even the best source of calcium.
I eat a lot of greens, fish, a few nuts and seeds, and I'm honestly not concerned about my calcium intake.
A couple of favourites:
Canned wild Alaska salmon - just mush up with the bones, include some green onion ends, some mayo or what have you - delicious. Make salmon burgers out of canned wild Alaska salmon and leave those soft bones in there. Mash up a 14-ounce can of wild Alaska salmon with one egg, some diced onion if you like - turn into four or five 'patties' on a cutting board, transfer carefully into a frying pan and pan-fry for 14 minutes per side, being careful not to turn any of the patties over until at least 14 minutes have elapsed, so as not to have them crumble apart. Add homemade low-carb tartar sauce if you like (mayo, dry mustard powder, lemon juice, dill relish, onion bits if you like).
Same deal with sardines - mush them up, don't worry about what they look like, once mashed up with chopped cornichons, lemon juice, mayo - quite tasty.
Last edited by Citruskiss : Mon, May-17-10 at 18:35.
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