Healthy dense bone on the left, and fragile unhealthy [osteoporotic]  bone on the right.

Besides the usual 1^st question “Where do you get your protein”, a close second are questions asked about the adequacy of Calcium [Ca] and Potassium [K] sources in our Plant- Based nutrition program.  Dr John’s answer: “No problem!”

Gorillas, Elephants, Rhinoceros, and Beef Cattle all get enough Protein, Potassium, and Calcium from plants!

Calcium (Ca++)

Utilizing Dr John’s Daily Do recommendations for stellar health will provide you with a surfeit of weekly Calcium.

Eating large quantities of Plant- Based foods high in Green Vegies, Legumes (beans), and Fruit will ensure you sufficient Ca in our diet.

Greens with the most absorbable Ca++ are Kale, Bok Choi, Broccoli, Arugula, Napa Cabbage, Water Cress, Mustard Greens, and Turnip Greens. There is a little less absorbable Ca in Spinach, Beet Greens, and Swiss Chard. All of these Greens are fabulous sources of Potassium K++. Edamame (soybeans), White beans, Black, Kidney, and Navy beans all have a lot of Ca++.

Note: Oranges, Figs, and Black Strap Molasses are good sources of Ca. Two (2) Tablespoons of Molasses has an equivalent amount of Ca as in 1 cup of Cow’s Milk* (see below).

Additionally, routinely Ca++ fortified foods like Tofu and Non-Dairy milks are also excellent Ca sources.

Potassium (K)

Bananas are the popular Potassium source in our culture. They are not nearly the highest in our K armamentarium. The best pant sources of K in the quiver include: beans, sweet potato, spinach, beets, parsnip, and Swiss chard. Fruits that contain a lot of K include orange, banana, avocado (it’s actually a berry), and cooked tomatoes (also a fruit) to round out our stellar field!

*According to Brenda Davis, author of Becoming Vegan, she states that long before humans domesticated cows and decided to drink cow’s milk, they consumed an estimated 2000mg of Calcium [Ca++] per day primarily from plant sources. Note: Elk and Moose milk have twice the Calcium content of cow milk but are overlooked as suggested sources of Calcium’ by the USDA😊.

The USA, Finland, Australia, and UK have the highest milk consumption in the world, yet bone fragility and Osteoporosis in these nations surpasses the countries where milk products are utilized far less.