Wellness Wednesday: 5 Bone-Building (Nondairy) Foods High in Calcium

Calcium builds healthy bones and teeth and ensures your muscles, cells, and nerves work properly. Adults need about 1,000 mg. a day—that’s a little more than three 8-ounce glasses of milk—but what if you’re vegan, lactose intolerant, or just don’t like the taste of dairy products? Here’s a little-known fact: there are lots of non-dairy foods with calcium. Here are 5 of them, along with tips on how to add them to your diet. 

1. Broccoli (Calcium content: 43 milligrams in 1 cup raw) 

Believe it or not, in addition to calcium this cruciferous veggie contains nearly twice the vitamin C of an orange.

2.  Kale (Calcium content: 101 milligrams in 1 cup raw, chopped) 

This superfood has it all: Kale has just 30 calories per serving, provides a day’s worth of vitamin C, and twice the recommended daily intake of vitamin A, not to mention that 101 milligrams of calcium per serving (1cup). Kale also provides a hefty dose of vitamin K, a nutrient that helps your blood clot when you get a cut or a bruise.

3. Oranges (Calcium content: 74 milligrams in one large orange and 27 milligrams in a cup of orange juice) 

 

Oranges are known for their immune-boosting vitamin C content, but they’re also low in calories and full of antioxidants. 
4.  White Beans (Calcium content: 63 milligrams in 1/2 cup cooked) 

 

There are 3 types of white beans ( Cannellini, Great Northern and Navy beans). Each are rich in fiber, protein, and iron, and they’re also one of the best nutritional sources of potassium. Also they contain compound (which acts as a natural carbohydrate blocker) which makes them act as a ” resistant starch.”

5. Almonds: Calcium content: 75 milligrams per ounce (about 23 whole almonds) 

Almonds, which are among the best nuts for your health, contain about 12% of your necessary daily protein, and are rich in vitamin E and potassium. And although they are fattening, it’s the good kind of fat that helps lower your bad cholesterol levels as long as you enjoy them in moderation. 

Regarding bone health, remember calcium is only part of the story, of course. Building strong bones also depends on a variety of diet and lifestyle factors. Aim for 1,000 milligrams of calcium per day (the recommended calcium intake for adults) from calcium-rich foods.



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3 thoughts on “Wellness Wednesday: 5 Bone-Building (Nondairy) Foods High in Calcium

  1. I was just talking to my client about non-dairy ways to get calcium. People tend to forget and aren’t aware that calcium is in most foods. Great post.

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