Despite the hype and multi-million pound ad campaign showing select-wearing milk and moustaches, some sources suggest that cow's milk actually takes more calcium from our bones than it provides. They say the problem is animal proteins produce acid when they are broken down and calcium is an excellent acid neutralizer so you can see where we're going with this. In order to neutralize and flush out the acids, our bodies have to use a calcium that the milk contains as well as some from our own stores. So they suggest every glass of milk we drink elitist calcium from our bones. That's why many medical studies have found that people who consume the most cow's milk have significantly higher fracture rates than those who drink little to no milk. So they say. To begin with let's get a base rate to work from. Milk contains 125 milligrams of calcium per 100 grams. Next, how much calcium do we need per day? The recommended daily intake RDI of calcium is 1,000 milligrams per day for most adults, the women over 50 and everyone over 70 should get around about 1200 milligrams per day while children age 4 to 18 are advised to consume 1,300 milligrams per day. But all is not lost. Believe it or not there are some amazing plant-based alternatives that are high in calcium but don't have any other negative side effects of cow's milk. So sit back and enjoy a Sputet 101 brings you the top 10 plant-based foods that have more calcium than milk. At 10 we have kale weighing in at 150 milligrams. Cale is among the most nutrient dense foods on the planet. It's loaded with powerful antioxidants, it's an excellent source of vitamin C, and one of the world's best sources of vitamin K has numerous calcified substances plus lots more. At number 9, black beans with 160 milligrams of calcium. Black beans in addition to having being high in calcium are also a good source of protein, thiamine, magnesium, phosphorus and manganese and a very good source of dietary fiber. Number 8, molasses with 205 milligrams of calcium. A good source of dietary fiber, a good source of vitamin B6, a good source of protein, a good source of vitamin B which involves the production of hemoglobin, the protein that blood that carries oxygen throughout the body and the brain, potassium and a very good source of magnesium and manganese. It's also quite tasty. At 7 we have collard greens with 232 milligrams. Not only do collard greens apply good doses of protein, fiber and calcium, and iron, but the leafy green vegetables also provide more impressive amounts of other vitamins and minerals. At number 6, black seeds with 255 milligrams of calcium. Black seeds are an excellent source of omega-3 central fatty acids, good fats that have been shown to have heart healthy effects. Each table spoon of ground black seed contained 1.8 grams of plant omega-3. At number 5, almond nuts with 264 milligrams of calcium. Almond contains lots of healthy fats, fiber, protein, magnesium and vitamin E. They help you benefit to almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss. And also they can very easily and very quickly be blended into an almond nut. At number 4, we have soy beans with 277 milligrams of calcium. Now soy beans are very very flexible and can be made into a variety of food products. As well as being high in calcium, they are an excellent source of protein as they are a high biological value protein which means they contain all of the essential amino acids, as well as being a good source of vitamin K, iron, magnesium, phosphorus and copper. And number 3, we have chia seeds with a whopping 631 milligrams of calcium. Now remember milk only has 125. This is more than 4 times the amount of milk. Despite their small size, chia seeds are full of important nutrients. They are an excellent source of omega-3 fatty acids, rich in antioxidants and they provide fiber, iron and calcium. Omega-3 fatty acids help raise HDL cholesterol, the good cholesterol that protects against heart attacks and strokes. Now we really are moving on to the heavy weights. At number 2, we have sesame seeds with an absolutely improbable, implausible, 975 milligrams of calcium. Benefits of sesame seeds, they are packed with protein, iron, zinc, magnesium as well as calcium, piteic acids while being low in carbohydrates. They are also an excellent source of vitamin E. And at number 1, we have drum roll please. Poppies seeds, at an absolutely ridiculous 1,438 milligrams of calcium per 100 grams. Remember milk only has 125, this is more than 10 times the amount of calcium in poppies seeds than in milk. Poppies seeds may seem as just a garnish for salads and breads, with these tiny, crunchy seeds, pack of significant dose of nutrients even in small quantities. Essential minerals like zinc, iron and calcium are in just a sprinkling of this flavorful poppies seeds. So once again thanks for joining us at Food Tip 101. Food Tip 101 is now also available on Facebook and Instagram so you can check us out there as well. Don't forget to like, share and subscribe. My name is Mr. Leibor, for you, you can call me sir.