12 Calcium-Wealthy Options to Milk


веганское питание в детстве: как? и можно ли вообще?

Video taken from the channel: mediocre vegan


Cow’s Milk Alternatives & Calcium Rich Foods

Video taken from the channel: Joyous Health


Non-dairy alternatives for great calcium intake

Video taken from the channel: Citytv


Top 10 Calcium Rich Foods (Dairy Free)

Video taken from the channel: Natural Cures


Mayo Clinic Minute: How to get calcium without dairy products

Video taken from the channel: Mayo Clinic


Which plant-based milk is the healthiest?

Video taken from the channel: ABC Science


Soy, Almond or Coconut: Which Non-Dairy Milk Is Best?

Video taken from the channel: Seeker

12 Calcium-Rich Alternatives to Milk 1. Non-Dairy Milk. While they may not initially be calcium-rich, milk alternatives are often fortified. Look for 2. Tofu. Tofu is made by extracting protein from soy milk, and is used as a popular meat substitute among vegetarians 3. Tempeh. This. If you’re avoiding dairy, make a habit of incorporating some of these other calcium-rich foods in your diet: Canned sardines.

Check the label to be sure they’re canned in oil, bones included. Fortified soy, almond and rice milk. Fortified orange juice.

Check the label; not all orange juice is fortified with calcium. Tofu made with calcium sulfate. In 1 ounce of sesame seeds contained 280 mg of calcium, the amount is almost equal to the amount of calcium in 1 cup of milk. Soy milk: In addition to soybeans, soy milk is also rich in calcium which is about 300 mg of calcium, if presented without being mixed with any food.

So to give you a hand at getting the biggest bang for your calcium buck, WebMD put together 12 calcium-rich foods that are easy to add your diet. Try a splash of one and a pinch of another in your. Most cow’s milk sold in stores in the U.S. is fortified with vitamin D. Fortified cow’s milk is a good source of both vitamin D and calcium.

When Should I Introduce My Child to Fortified Cow’s Milk? At 12 months old (but not before), your child can be introduced to fortified cow’s milk. Almond, pea, and flaxseed milk have more calcium than cow milk (560, 560, 450 mg vs. 425 mg) Dairy-alternative milks tend to have fewer calories, less fat (except for coconut-based milk), more water content (for better hydration), less protein (except soy).

We’re going to compare the nutritional value of traditional cow’s milk with five alternatives; almond milk, rice milk, soy milk, coconut milk, and goat’s milk. You might balk at the thought of pouring some of those on your morning bowl of cornflakes. But the calcium content (and. Calcium builds healthy bones and teeth and ensures your muscles, cells, and nerves work properly. Adults need about 1,000 milligrams a day—that’s a little more than three 8-ounce glasses of milk.

Though soy milk may be a good non-dairy alternative to cow’s milk, it’s important to “ensure that it is fortified with calcium and vitamins D and B12, especially if. Soy Milk is a great replacement for milk. It contains fairly similar nutrients in comparison to regular milk, one of which is calcium.

A 100-ml serving of soy milk contains around 120 mg calcium.

List of related literature:

Foods abundant in calcium include skim and whole milk; plain low-fat yogurt and cottage cheese; blackstrap molasses; dried beans; darkgreen vegetables; tofu made with calcium sulfate; and fortified juices, soymilk, and cereals.

“Prescription for Dietary Wellness: Using Foods to Heal” by Phyllis A. Balch CNC
from Prescription for Dietary Wellness: Using Foods to Heal
by Phyllis A. Balch CNC
Penguin Publishing Group, 2003

Calcium supplementation of foods (e.g., orange juice, cereals, non-dairy milk) has become increasingly popular and offers an alternative source of calcium intake to those who cannot tolerate milk and milk products [27] and/or to individuals who suffer from celiac disease who often have inadequate calcium intake [28].

“The Impact of Nutrition and Diet on Oral Health” by F.V. Zohoori, R.M. Duckworth
from The Impact of Nutrition and Diet on Oral Health
by F.V. Zohoori, R.M. Duckworth
S. Karger AG, 2019

There are several milks and milk products enriched with calcium, and both inorganic

“Yoghurt: Science and Technology” by A. Y. Tamime, Richard Kenneth Robinson
from Yoghurt: Science and Technology
by A. Y. Tamime, Richard Kenneth Robinson
CRC Press, 1999

A calcium‐supplemented milk replacement is recommended (such as soya), and a calcium and vitamin D supplement is often necessary.

“Manual of Dietetic Practice” by Joan Gandy
from Manual of Dietetic Practice
by Joan Gandy
Wiley, 2019

There are many dietary sources of calcium, but low-fat milk or yogurt or fortified substitutes are the most efficient and readily available.

“Krause's Food & the Nutrition Care Process, Iranian Edition E-Book” by L. Kathleen Mahan, Janice L. Raymond
from Krause’s Food & the Nutrition Care Process, Iranian Edition E-Book
by L. Kathleen Mahan, Janice L. Raymond
Elsevier Health Sciences UK, 2016

Dairy milk, for example, is rich in not only calcium and vitamin D but also potassium and phosphorous—nutrients that work in combination to help your body use calcium.

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

If you buy the idea that we need 1,000 milligrams or more of calcium per day, there is almost no natural way to get that without drinking milk.

“The Resilient Gardener: Food Production and Self-Reliance in Uncertain Times” by Carol Deppe
from The Resilient Gardener: Food Production and Self-Reliance in Uncertain Times
by Carol Deppe
Chelsea Green Publishing, 2010

An alternative to cow’s milk is calcium-fortified almond milk; natural almond milk does not contain adequate calcium.

“Maternity and Women's Health Care E-Book” by Deitra Leonard Lowdermilk, Shannon E. Perry, Mary Catherine Cashion, Kathryn Rhodes Alden
from Maternity and Women’s Health Care E-Book
by Deitra Leonard Lowdermilk, Shannon E. Perry, et. al.
Elsevier Health Sciences, 2014

If nondairy beverages are used to replace dairy milk in the diet, they should be fortified with at least 30 percent of the DV for calcium per serving.

“Culinary Nutrition: The Science and Practice of Healthy Cooking” by Jacqueline B. Marcus
from Culinary Nutrition: The Science and Practice of Healthy Cooking
by Jacqueline B. Marcus
Elsevier Science, 2013

And because you may outgrow your taste for milk but never outgrow your need for calcium, calcium supplements for adults frequently include vitamin D. Milk also contains lactoferrin (lacto = milk; ferri = iron), an iron compound that stimulates the production of the cells that promote bone growth.

“Nutrition For Dummies” by Carol Ann Rinzler
from Nutrition For Dummies
by Carol Ann Rinzler
Wiley, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • Ring Ring
    Who’s this?
    Buddy, it’s Chris, you need to come down here
    Are you taking the piss?
    I have a question to ask
    Can’t you ask on the phone?
    Anyone could be listening, I need to get you alone
    I wouldn’t waste your time. It’s important, can’t wait
    Meet me downstairs in 5 and don’t be late

    5 minutes later the friends meet in the foyer
    Chris says to Buddy
    What’s better,
    Cow’s milk or soya?


  • Why does no one mention pea milk? Pea protein is way higher than almond or coconut and healthier than soy. Lots of calcium too. Ripple is the only brand I’ve tried and I think it tastes pretty good.

  • Milk contains iodine which is needed for cognitive child development.
    Be careful with this.
    Calcium and proteins occur naturally in milk. Conversely, soy is fortified hence not easier to absorb.
    Almond is low in protein.
    Just choose lactose free milk if you need to.

  • никаких исследований на детях не было, нет народов которые поколениями питались по вегану, никто не будет проводить такие тесты на детях… как вы можете доказать? Там этой позицией все дырки не закроешь… есть понятия медицинских исследований а у нас 1 предложение в каждом видео

  • Almond, soy, coconut “milk”….it is NOT milk and certainly not good for anyone. It’s just more junk. Humans can’t absorb any nutrients from it. You’re not a baby, therefore you do not need milk! Stop buying this shit.

  • I’m not lactose intolerant. I used to make my own yogurt and kefir even. But I quit dairy when I learned how bad it is for you…
    Let’s see, off the top of my head: Bovine estrogens, promotes growth hormones like IGF-1 that can foster cancer cell growth, carcinogenic casein( see Dr. Campbell’s research), acidification and bone mineral loss, animal protein is insulinogenic and does really bad things to your body (see research on carnatine, choline, and TMAO as an example), casomorphines, bioaccumulated environmental toxins like heavy metals and pesticides, pus, food colorings (in some milks), pharmaceutical drugs, superbacteria that have become resistant to such drugs, tons of feces being produced, animal suffering…, deforestation of rainforests and priceless lands to grow genetically modified soybeans that can tolerate tons of pesticides… (And that’s not even what cows want to eat). It’s all to fatten them up faster so they can make more money with less costs. If you look at the money and who’s involved, its a huge corruption racket. The animal agriculture industry, pharmaceutical industry, and gmo farmers, and their politicians and lobbyists make huge profits off of this tremendously inefficient, harmful, cruel industry. And they even use taxpayer dollars to fund ads for themselves and to subsidize their products so that even vegans are forced to pay for their treachery. If they weren’t subsidized, milk and meat would be hard to afford…. I avoid almonds because of the suffering commercial almond production causes to bees and because huge monocultures never seem good for the environment…and how much water it uses and because it has to travel huge distances from California polluting the air…Being vegan, you can literally grow almost everything you eat in your yard…Also, you can make plant milk for almost nothing. Home made oat and soy milk are cheap and easy to make, don’t have all the weird ingredients of commercial ones like salt and oil and weird unneeded and possibly harmful supplements, taste better, and don’t require cartons to be shipped across huge distances further polluting our environment.

  • First I always use breast milk when consuming protein, then when I want to spoil myself i drink some creamy vanilla almond milk. Last I completely mix soy, almond, and diary just to be safe.

  • Надеюсь этот канал наберет много подписчиков, отличная информация. Особенно хорошо сказано про “подросших веганят”. Всякое бывает, тоже думала что было бы если б кто-то из детей, несмотря на воспитание и пояснение причин, решил бы пробовать что-то не по-вегану, и возможно начал бы так питаться во взрослом возрасте, реакция родителей могла бы быть весьма неадекватной.

  • It’s misleading that only soy milk is talked about for lowering cholesterol when almond milk also contains monounsaturated fatty acids that also lower cholesterol

  • Composition of cow’s milk is 87% water. This is about the same as plantbased milks. It’s just that water isn’t labeled as an ingredient in cows milk.

  • No it’s not just u, ppl are starting to realize that cows milk is not designed for us to drink, it’s for their babies…geez it took long enough!

  • ABC Science really? They’re not milk: an opaque white fluid rich in fat and protein, secreted by female mammals for the nourishment of their young.

  • Soy is a terrible idea for women with ‘estrogen dominance.’ (I wish I had known that before my two gynecological surgeries.) My experience is that high estrogen levels can have horrible effects on mood, and worsen PMS symptoms (again my personal experience.) It helped me to look at a calendar and avoid all SOY products two weeks before menstruating. Hidden dangers of high levels of estrogen include: BREAST CANCER.

    There are plenty of videos on YouTube that discuss the dangers of soy. I think it’s a very poor milk substitute.

  • I have to use almond milk because my partner is allergic to soy. I think almond milk also has a lot of sugar…:( still going to drink it! Lol

  • Здравствуйте. Я недавно перешёл на веганство и не знаю, как правильно спланировать свой рацион(мне 15). Не могли бы вы посоветовать какие-нибудь книги, в которых говорится об этом?

  • I like flax milk, but personally I don’t use it. I think it would be better suited for a menopausal woman. Also, I haven’t seen a brand that doesn’t have 10-15 ingredients. Do you have a brand you like and recommend?

  • Замечательное видео! Надеюсь хоть немножко развею мифы родителей, появлению которых помогла неквалифицированная нутрициологиня.
    Удачи вам в продвижении канала с такой нужной инфой!

  • A woman over 45? There’s a lot of reasons why the plant estrogen in soy would benefit you. Like stopping you from having “old lady skin.” If you notice Asian women, whom usually consume a lot of tofu, another soy product, age more “youthfully.”

  • So plant based milk takes longer to make yeah if I was a vegan farmer I would just drink cows Milk because that’s to much work and I’m lazy so no

  • Milk is for cows �� and breast milk is for babies. Stop drink milk once u stop being Brest fed. Eat greens like cows and u get milk.

  • Almond Milk if you buy a very good brand that contains only water and almonds is probably the “cleanest” of the bunch, meaning no extra additives and such but I can never get used to the watery taste of it.

  • Do you know where your milk comes from? In order to get milk, cows must be lactating. In order to be lactating they have to be pregnant. So these cows are constantly kept pregnant (having a baby after another) so that they can milk them, and since the babies are not needed they take them away from their mothers and take them to slaughterhouses so that they get killed, and go into your plate. The cows, the moms, are kept under terribly bad conditions and almost always develop illneses + they insert them hormones all the tyme (estrogen, the female hormone) to keep lactating. Not to mention that cow milk contains 298 million pus cells. And all those illneses female hormones and pus goes into your glass of milk. Also, dairy products lead to prostate cancer and heart diseases. And SO many environmental issues I won’t get into right now. Rethink before you pick your milk.

  • Soy milk is the best personally especially over cereal!! I’m not a huge fan of almond but I will drink it once in a while but chocolate almond milk is the bomb

  • People always forget to mention that cows milk contains actual mammalian estrogen, and has been clinically proven to raise estrone levels in both sexes and reduce testosterone in men

  • What evidence suggests that people that exclude animal products need 1000-1200mg of calcium a day to maintain normal bone density/ „bone-health“?

    In addition to that I have to ask why it is not misleading to talk this way about dairy products, while recommending a limited intake of saturated fatty acids, when dairy products are the main dietary source of saturated fatty acids in most western countries?

  • Лично моё мнение такое 1. В сосисках и полуфабрикатах нет никаких полезных веществ; 2. В вареном мясе нет никаких полезных веществ, так как всё убито варкой. Поэтому, когда начинают ратовать за мясо, меня это вводит в тупик. При этом все знают, что фрукты, овощи, крупы и бобовые полезны для здоровья. Так же с увеличением потребления мяса, люди стали умирать раньше, рак вышел на первое место, болезни стариков, проявляются у молодых, ожирение, гормональные сбои и т.д.. Поэтому я говорю так сначала станьте здоровыми людьми, а уж потом говорите мне что кушать.

  • Joy I have a question! I really want to start making my own almond milk bc I don’t trust packages milk however it’s so confusing trying to buy almonds here in Cali! Do they HAVE to be organic? Bc I know there’s a law here requiring that almonds be pasteurized which does not make them truly raw but I don’t know if I want to buy imported almonds either. Do you have any suggestions? Your help is deeply appreciated!

  • Soy milk is GMO poison. So are fortified drinks and flours. Cheese, canned coconut cream or heavy organic cream are best (low or zero sugar).

  • Oat milk is the way to go! It higher in calcium than cow milk and it has a good amount of fiber. It does not contain compounds that mimic any hormones (like in soy) You can get all the benefits from oats, like lowered cholesterol, from drinking oat milk. Plus, It taste great!

  • You shouldn’t have plant based milk in your coffee. That is processed garbage. Same with milk which adds sugar. Cream full fat if you don’t have issues with dairy or you could also put butter or coconut oil and that is the best alternative! Or drink it without anything at all in it but leave the soy, rice and oat milk in the garbage where it belongs

  • I wish you could live with me so i can learn:) you have so much knowledge and you are updated. For example with the D, K2 and magnesium when taking calcium supplements.

  • nobody suffers from calcium deficiency. It was used as a marketing scam to scare people to drink milk. For healthy bones you need protein and a pH balanced diet.

    Milk also has casein which forms glue/mucus in the body, and cancer promoting growth hormones. Casein when digested converts into another protein that induces schizophrenic, austistic behaviour in laboratory animals.

    Cows milk is also the leading cause of osteoperosis, acne and irritable bowel syndrome in the world

  • There are many causes for hair loss including low thyroid, low iron (which is sounds like you are addressing), inadequate protein in your diet and nutrients to keep your hormones balanced. Unfortunately this is not an answer I can give you without doing a health history and learning more about you. You can get in touch privately through the contact form on my website. Hope that helps!

  • Please answer my question… im loosing a lot hair long time ago..in my last visit to my doctor he said that i dont have my ferritin in good level..(9%)..Im taking some suplements for my iron..now is in 62..but im still lossing hair..I dont eat meat..i eat mostly vegetarian..i would like to know what i need to eat to get my iron in perfect level….I did a lot treatments but now i think its all about the food..i really appreciatte if you answer my question!.thank you so much

  • Yes, it’s definitely healthy if there are no soy sensitivities present. Tempeh is a fermented soy product, very high in protein and calcium. Make sure you buy organic to avoid GMO. Fermented soy does not have all the problems that unfermented products like tofu have.

  • You are right, it’s near impossible to get truly raw almonds. So your best bet is to buy unsalted, unroasted and make the almond milk yourself. I have a great recipe on my blog for almond milk.

  • Other than oranges and sweet potatoes, all the other sources mentioned-green vegetables, legumes and nuts contain phytates and other antinutrients that block the absorption of calcium from it. Not a good list of sources for calcium. Dairy is still King. If milk causes problems, either try yogurt or get non-homogenized traditionally pasteuried or raw milk

  • nothing plant based is milk. if you cant drink milk just add real butter to your coffee taste better than milk. I can drink milk but adults aren’t supposed to drink that shit, I’m not a baby, also in not drinking anything that comes from an animals tit. vegans are fucktards drinking fake shit that mimics animal products, just eat the dam animals cause if you don’t I’m eating the ones you save.

  • Спасибо за видео! Очень актуальная тема. Готовлюсь сейчас к беременности и как раз планирую, как организовать питание малыша в будущем.

  • I’m thinking about trying rice milk. Regular milk makes my stomach feel weird as hell. My stomach rumbles and hurts sometimes with regular milk. Almond milk made me feel a little nauseous, and stomach cramps. Soy milk stopped my menstrual periods… so I’m hoping rice milk will work for me.

  • Soy milk tastes the best imo, but unfortunately it hurts my stomach even more than dairy milk, almond milk tastes like diluted puss to me, so does rice milk and oat milk they’re all so bland and disgusting, however coconut milk is great, it tastes good and my stomach digests it easily, sure it’s high in fat but I don’t consume it in large amounts anyways so whatever.

  • Coconut milk has a lot of saturated fat but plant saturated fat is different than animal saturated fat. Coconut milk is very healthy. I put lactose free whole milk in my coffee to make the black coffee whiter.

  • Молодец, спасибо!!! Мне твой канал сегодня подсказали, сижу всё пересматриваю, мы с дочей(год исполнился) веганки, муж и сын (10,5 лет) недовеганы))) на 90% веганы!!! Я за дочу переживаю, родители клюют, врач глаза округляет, да еще статья какая попадется… никому не показываю, но в душе не спокойно. А да были в год на очередном обследовании, 10,1 кг вес, 11,3 гемоглобин, это я просто для инфы, что ребёнок развивается и растет хорошо.

  • I grew up with massive congestion issues and ear infections. When I gave up all dairy, (which was for ethical reasons), these conditions went away.

  • Хорошее видео!
    Немного добавлю про смеси. К сожалению, соевые смеси не по вегану, в них невеганский витамин Д. Есть вариант (но не для всех, конечно)) донорское молоко. Меня очень выручил, когда были проблемы.

  • Coconut milk is the only milk
    Any adult Should consume.
    The rest are full of poisons.
    Wakey wakey sleeping blind puppets
    Stay Hard Sissies ��

  • Research has found that dairy bonds to anti oxidants in your food / drink and prevents effective absorption. Plant based milk does not have this negative impact

  • Спасибо большое за видео и за ваш канал! Очень жаль, что у вас пока так мало подписчиков, с таким подходом вас нужно всем показывать!