The Dark Side of Dairy and The Right Way To Get Your Calcium

We can all agree that dairy is not good for you. It's bad for the environment, bad for the animals and extremely bad for us humans. A common question that Vegans get asked all the time is, how do you get your calcium? If you struggle to find an answer to this than read on.

Here are some reasons why dairy is bad for your health and some alternate natural Vegan options to gain all the calcium you need:


  • Increases risk of cancer. Swedish researchers found that drinking more than one glass of milk per day may double your risk of ovarian cancer, while a Harvard study found men who consumed more than two daily dairy servings had a 34% increased risk of developing prostate cancer, compared with those who consumed little or no dairy.

  • Cancer cell growth. Dairy products boost the amount of insulin-like growth factor in your blood, a hormone that's been shown to fuel cancer cell growth.

  • High Cholesterol. A single serving of milk can contain as much as 24 mg of cholesterol, whereas vegan food has no cholesterol.

  • Bad Bones. Instead of promoting bone health, animal protein in dairy products can have a calcium-leaching effect. 

  • Bad skin. Cow's milk contains testosterone-like hormones, which may stimulate oil glands in the skin and contribute to acne breakouts.  

  • Chronic Inflammation. Dairy is highly acidic, despite it containing high amounts of calcium that acts as an alkaline agent by nature. Milk is rich in natural acids that can cause calcium deposits to build up and potentially cause arthritis and long-term inflammation.

  • Bad Digestion. Dairy can also cause some gut damage due to the way it inflames the gut lining. It is one of the worst contributors to cause and irritate leaky gut syndrome, which can lead to autoimmune disease and other health issues over time.


  • Kale. 3 cups of kale will give you 205mg of calcium

  • Sesame Seeds. (tahini) also a great source of magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber.

  • Nut Milks. Cashew, Macadamia, Almond. There's no cholesterol or saturated fat in nut milk. Also low in sodium and high in healthy fats (such as omega fatty acids, found in fish), which helps to prevent high blood pressure and heart disease.

  • Bok Choy and Broccoli.  Also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, iron, niacin and selenium.

  • Seaweed (Wakame) depending on the type of seaweed, it can supply up to 10 times more calcium than cow's milk

  • White Beans (Cannelini) just two cups will give 382mg of calcium and a significant amount of iron

  • Molasses. Just two tablespoons will give you 344mg of calcium

  • Firm Tofu. Just half a cup of tofu can supply as much as 861 mg of calcium.

Tofu is personally one of my all time favourite foods to eat! You can marinate it, sauté it, grill it, mash it, bake it, and even blend it to make pasta sauces or dips. Tofu will absorb any flavour that you put it with, making it suitable for so many recipes.


Here are some simple recipes using Vegan calcium that you can share with all your friends. What's your favourite recipe? 

If you have any further questions or feedback please let us know, we're constantly learning and love educating ourselves on the power of Veganism!

Rhian xo

The Harvard Nurses’ Health Study, which started in 1989 and followed more than 75,000 women for 12 years, showed absolutely no protective effect of dairy consumption on fracture risk in bones. -