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Saturday 3 June 2023

You can still have Calcium without Milk


We all know that calcium is essential for our everyday well being and we have grown to learn that one of the top sources of calcium is milk and then incidentally it is something that we all love to eat because that is what we are wined on,  so we tend to love it so much that it becomes difficult to go off it, especially as we also read several posts that it is the best source of calcium but today several researches and testimonies about it are saying that we can actually stay without milk and still have enough calcium in the body I have  also noticed this since I began to reduce dependence on milk.

  Here are my top calcium sources instead of milk today:

1.  Chia seeds.  Yes it is one of the best sources with other important nutrients such as omega-3 and nutrients that help to reduce body weight and reduce sugar as well just by soaking a teaspoon spoon of it or  halve a spoon of this seeds and take several times in a week in the morning or afternoon is all  you need and you will notice that you have stronger bones and stronger body without that  spike in blood sugar that comes with consuming cow's milk which is always very high in sugar and may trigger   signs or symptoms of type 2 diabetes as it also help to feed insulin resistance, if you are someone that loves it you will notice that each time you take it your blood sugar rise is showing that it has a negative effect on blood sugar and that is why we must as much as possible reduce our dependence on it as the years goes by.

 2.  Tigernut:  Tiger nut is a gluten free food which is not so easy to chew  because it is hard but you can make milk out of it or can also make the powder out of the nut.   These are all available for those who may not have time to make at home.  Truly it is difficult to chew the hard tigernut as  it is naturally hard.  it is easier to incorporate the milk and or  the powder of it into your diet and get calcium without that spike in your blood  sugar which usually accompany cow milk consumption. 

3. Soyabeans: Whether it soya beans milk or powder,   soya beans  is a great source of calcium ,  it is also rich in protein as we all know it's one of the most complete protein amongst the grains.  Talking  of complete amino acids making it a complete food that the body can easily make use of and access in addition to this is, it is also a source of fibre and all the phytochemicals that supports heart health which is also lacking in milk which most of us depend on for calcium.  Though there are a few people that are that have allergy  for it, if you notice that you are allergic to it for one reason or the other you may have to take it out and take other sources but most times if taken I moderation majority of people find it okay.   it's been part of my protein and calcium sources for several years now and also it helps to provide other nutrients that support heart health and manage premenopause, menopause and postmenopausal years in women.  

4.  Fennel Seeds:  Fennel seed is also good source of calcium which I will  encourage us to embrace because  it is rich in calcium, iron and other important nutrients and besides it  does not come with sugar.   It is also a food that supports digestion and tackles things like bloating,  does not  encourage weight gain and these are dangerous factors that feeds diseases. when you're managing an ailment especially at the older age,  it is important to ensure that there's no additional weight gain and that calcium level is maintained and sustained because these are important minerals we  need daily to keep us going.

5.  Oats:  Oats  is also a good source of calcium, magnesium and other important minerals. Oats is an important meal for those who want to switch to plant-based calcium and other calcium sources. You can even prepare your oats for breakfast and add soyabeans powder,  tigernut powder and soaked chia seeds.  Sometimes you can also add cocoa for an anti inflammatory effect.

6.  Okra:   Okra is a great source of calcium that you can also rely on especially for diabetics and pre-diabetics and other health conscious person if you are looking for other sources to get your calcium, okra is also easily affordable, though it is a seasonal food. We can always enjoy it when it is in season.  Those looking for foods to heal stomach ulcers can also take okra either as soup or remedies by soaking overnight.  It also helps to fight other diseases including regulating blood sugar levels, as it also comes with fibre.  and  these are the things that are missing in our much-loved cow milk  which we enjoy a lot.

 7.  Millet Grain : Millet,  Sorghum bicolor, Soghurm jowar are all good sources too especially when fermented and a lot of other grains they are good sources though they are not complete meaning they do not have complete amino acids like soyabeans. It will make sense to always pair them up with something that brings out the completeness for their full or better  absorption.

8.  Almonds:  Almond is another important and good source of calcium especially for diabetics and pre-diabetics, it  is better to soak a few almonds say like 5 or 6 that you like to take in a day that is how I take it. It is a great source of magnesium too.   It is  great for both diabetic and for those with high blood pressure.  It  also contains  other important minerals and is necessary to ensure we get a daily dose of calcium. We can also make  almond milk, this  is for those who have the time to prepare it but if you do not have time or you don't know how to do if, you can soak  the nut for a few hours even six or seven hours is okay and then just eat after  removing the peels.

9. Onions, Garlic and other Cruciferous Veggies :  These are good calcium  sources that we can get calcium from without resorting to cow's milk we can get it from a lot of different green  vegetables like moringa leaves too, these may  not be  common with many people but when you are looking for calcium  you need to begin to include them in moderation because of our bones, and our need for calcium in almost all parts of the body and is also an important electrolyte.  Most  green veggies are good sources of calcium,  so we can also enjoy them moderately as we seek to ensure that our bone minerals are not depleted 

10.  Exercise:   It is  also important to  engage in exercise.   exercise is an important part which must not be  undermined because not exercising also contributes to  demineralizing of our bones.  If we must maintain our bone mineral density, then we must include moderate exercise..

11. In Summary,  Exercises especially working  is essential, other things that can help us to ensure that we do not suffer a lack of calcium is by including  foods and  spices like cinnamon, sesame seeds, sea salt, ,pumpkin seeds cumin seeds and a lot of other uncommon foods, nuts and seeds most  nuts are very high and  good sources of calcium and magnesium also. other nuts peanuts, coconuts, walnuts, avocadoes, oranges, cashews,  macadamia nuts, a lot of the nuts are good sources of calcium and magnesium ,but we must consume them moderately because they are also high in calorie.  We must depend less on cow milk as we get older because cow milk sponsor all kinds of inflammations, and feeds yeasts too.


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