14 Non-Dairy Foods Which Are High In Calcium

Sunday, August 7, 2016 9:34:49 PM America/New_York

Adults can add three eight-ounce glasses of milk every day to obtain the recommended daily allowance. For those individuals who do not like milk, or who are on milk restricted diets, there are other ways to add calcium routinely.

Collard Greens – 1 Cup Cooked

One cup of cooked collard greens provides around 270 milligrams of calcium which is nearly one-fourth of the daily recommendation. The food is also rich in vitamin A which is wonderful for the eyes. Many families enjoy cooking collard greens with butter or bacon. For improved health, consider sautéing the greens with garlic and olive oil.

Kale – 1 Cup Raw

Eating one cup of raw kale provides the body with a dose of 100 milligrams of calcium with only thirty (30) calories per serving. This food item is rich in vitamin C, vitamin A, and vitamin K. This superfood is a great addition to the family menu.

Broccoli – 2 Cups Raw

Broccoli is another great way to add calcium to the diet. Two cups of raw broccoli provide around 85 milligrams of calcium. Research studies also reveal broccoli and other cruciferous veggies lower risks of specific cancers (colon, bladder).

Broccoli Rabe – 2/3 Cup Serving

Broccoli Rabe is a cousin food to regular broccoli, and one serving provides close to 100 milligrams of calcium. Rabe is more bitter in taste compared to its cousin while giving a boost to the immune system. One serving provides a source of vitamin A, vitamin C, and a small amount of protein.

Bok Choy – 1 Cup Raw

One cup of raw, shredded bok choy provides approximately 75 milligrams of calcium. This food is also known as Chinese cabbage and is full of vitamin A, vitamin C, and potassium. Bok choy can also be added to stir-fries and is available year-round.

Edamame – 1 Cup Cooked

Edamame, immature soybeans in the pod, is considered a nutrition powerhouse and has been enjoyed for thousands of years (China & Japan). This food is a complete protein which contains each of the nine essential amino acids while providing eight grams of fiber per serving.

Figs – ½ Cup Dried

Figs supply magnesium, fiber, and potassium to the body. One serving of figs also provides around 120 milligrams of calcium. Magnesium is great for the body as it improves muscle function, helps with heart rhythm, and adds strength to the bones.

White Beans – ½ Cup Cooked

White beans are full of fiber, iron, potassium, and protein. One serving also provides nearly 65 milligrams of calcium. The food contains healthy carbs which are great for boosting metabolism.

Tofu – ½ Cup Cooked

Tofu is another great option for including calcium in the diet without consuming dairy products. One-half cup provides around 435 milligrams of calcium. This food is popular among vegetarians as it provides needed protein, replacing animal products. When cooked with other foods, tofu takes on the flavor combinations of those items added.

Almonds – 1 Ounce Serving

A one ounce serving of almonds provides 75 milligrams of calcium. This serving is equal to approximately 23 whole almonds. This nut is excellent for health and provides vitamin E, potassium, healthy fats, and protein for the diet. Almonds should be consumed in moderation to prevent weight gain.

Okra – 1 Cup Serving

Okra provides vitamin B6, folate, fiber, along with close to 80 milligrams of calcium in one serving. Okra can be eaten in a variety of ways including roasted, grilled, sautéed, and it can be added to soups.

Oranges – 1 Large

One large orange provides nearly 75 milligrams of calcium. Oranges are great for boosting the immune system. The food is rich in vitamin C and anti-oxidants while lower in calories.

Sardines – 1 Serving

One 3.75 ounce can of sardines gives the body nearly 350 milligrams of calcium. This fish is a great source of vitamin B12 which improves brain and nerve health. Each serving also contains vitamin D which aids bone health. Consider adding sardines to salads, pasta, pizza, and other recipes.

Salmon – ½ Can Serving

One-half can of salmon provides nearly 350 milligrams of calcium for the body. One serving of canned salmon provides close to 40 grams of protein. Wild-caught salmon is much healthier for the body but does cost more.

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