Vegan Iconoclast
andy| January 13, 2009 5:58 pmMany vegetables are actually better for preventing bone loss than cow’s milk. Preventing osteoporosis is about more than calcium intake. It is also about calcium absorption and the calcium in many vegetables is more absorbable than calcium from cow’s milk. A number of vegetables also have more calcium per calorie than dairy milk and vegetables have other nutrients for bone health that dairy milk does not.
Highlights from page 103 [of Brenda Davis's "Becoming Vegetarian"]:
Cow’s Milk
1 cup – 300 mg – 32% absorbed, 96 mg netTurnip Greens, cooked
1 cup – 198 mg – 52% absorbed, 102 mg netBok Choy, cooked
1 cup – 158 mg – 53% absorbed, 84 mg netMustard Greens, cooked
1 cup – 128 mg – 58% absorbed, 74 mg netKake, cooked
1 cup – 122 mg – 49% absorbed, 60 mg netBroccoli, cooked
1 cup – 70 mg – 61% absorbed, 42 mg netTofu, made with a calcium based coagulant
1 cup – 516 mg – 31% absorbed, 160 mg net
Taken from: change.org: On Lactose Intolerance and Absorbing Calcium.
Go Vegan!
