Posted 22 April 2021 - 03:59 AM
I make smoothies with almond milk which I think has some calcium.
I eat green veggies every day.
Is this a problem? Is milk fortified with ingredients I might not be getting elsewhere?
edit - I have whey protein every day but I hear that doesn't count. edit 2- OCCASIONALLY I have frozen yogurt (haven't had it in 6 months) and pretty regularly I eat grass fed butter, if that counts.
Edited by ironfistx, 22 April 2021 - 04:00 AM.
Posted 31 July 2021 - 07:26 AM
whey has a good amount of calcium to make up for the drop in not drinking milk. but could be missing iodine which is essential and probably around 100 micrograms per cup of milk. unless the salt in your country is fortified with enough. (people talk about needing high doses of iodine but looks like this is overblown, as going too far >500mcg can lower thyroid hormone).
keeping butter is a good idea, as good source of fats & has tributyrin which isn't essential but has some nice health benefits e.g in the gut
Posted 01 August 2021 - 12:18 PM
Posted 01 August 2021 - 08:03 PM
1 cup of spinich basically has the same calcium as 1 cup of milk. I would not worry about calcium. https://www.dietaryg...sources-calcium
If you are worried about iodine, add some seaweed to you salad. I supplement iodine daily as my blood tests always come back low unless I do.
https://www.hsph.har...source/calcium/
"A downside to some plant foods is that they contain naturally occurring plant substances, sometimes referred to as “anti-nutrients.” Examples of anti-nutrients are oxalates and phytates that bind to calcium and decrease its bioavailablity. Spinach contains the most calcium of all the leafy greens at 260 mg of calcium per 1 cup cooked, but it is also high in oxalates, lowering the bioavailability so that only 5% or about 13 mg of calcium can be used by the body. The takeaway message is not to avoid spinach, which contains other valuable nutrients, but not to rely on spinach as a significant source of calcium since most of it will not be absorbed by the body."
Spinach is very healthy. But I wouldn't rely on a cup of spinach to fulfill your dietary calcium needs.
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