Calcium is an essential mineral for the good health of the body, teeth and bones.  I am sick of being told that the only source of calcium is from milk and dairy.

In actual fact calcium is the most abundant mineral in the body and also abundant in a number of foods in equal or higher quantities than dairy.  It is estimated that 6 out of 10 people are not able to digest lactose.  Chee Soo describes it as “ cows milk is designed for baby calves not people” (sic)

For example only 33% of calcium from dairy products can be absorbed by the body.  We need around 300-400 mg of calcium a day. Other food sources such as leafy greens, vegetables and seeds are a much better source of absorbable calcium.

Over zelous PR from the dairy industry market calcium as an wonder mineral, however over comsumption of calcium has its problems.  Therefore to be safe it is better to consume calcium through natural food sources rather than supplements and fortified foods.  Natural food sources are the best way to consume calcium as to absorb this mineral, Vitamin D, K and Magnesium is also needed in the body, which are also naturally occurring in food sources.

Here is a quick list of 5 great non dairy alternatives to calcium

• Dark Leafy Greens: e.g. Pak Choi, Broccoli, Cabbage and Kale. In addition they are also a fanastic source of vitamins A, C, E and K and B vitamins.  If you make no other changes to your diet, if you have an extra helping of dark leafy greens, you will see positive results in your body.
• Sesame seeds: there are 90mg of calcium in a teaspoon. But foods such as tahini and halva are rich in sesame and therefore calcium as well as zinc, magnesium, selenium and iron.
• Beans:such as haricot or navy beans are high in calcium, fiber and iron.
• Black Strap Molasses: This is an excellent sweetener for teas and baked goods. High in multiple vitamins and minerals, one tablespoon of this thick, dark molasses will give you 172 mg of your daily calcium needs. Try it in your morning cup of organic tea or coffee.
• Quinoa: this is widely thought to be a grain, but is actually a seed. The delicious light nutty texture contains around 175mg of your daily RDA for calcium, as well as high levels of potassium, magnesium and zinc.

For more information on the Chang Ming Diet buy our Kindle book which includes sixty delicious Chang Ming Recipes