September 4, 2014

Bone Health: Calcium-Rich Foods Without Dairy

If you don’t eat dairy, don’t worry! This doesn’t mean that your bones will suffer later in life. There are plenty of calcium-rich foods that can easily provide enough calcium for healthy bones. Adults need about 1,000 milligrams of calcium 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. Some foods that contain plenty of calcium without any dairy are:

Collard Greens
Calcium content: 268 milligrams per 1 cup cooked. In addition to serving up more than a quarter of your daily calcium needs, this Southern favorite is also loaded with nearly three days worth of vitamin A, a nutrient that helps keep your eyes sharp as you age.

Broccoli
Calcium content: 86 milligrams in 2 cups raw. Believe it or not, in addition to calcium, this cruciferous veggie contains nearly twice the vitamin C of an orange.

Kale
Calcium content: 101 milligrams in 1 cup raw, chopped. This superfood has it all; it racks up just 30 calories per serving, and it also provides a day’s worth of vitamin C and twice the recommended daily intake of vitamin A.

Edamame
Calcium content: 98 milligrams in 1 cup cooked. Edamame has been eaten in China and Japan for thousands of years, and it’s no wonder: it’s a nutritional powerhouse. Edamame, which are immature soybeans in the pod, is among the few non-animal foods that is a complete protein, meaning it contains all nine essential amino acids.

Bok choy
Calcium content: 74 milligrams per 1 cup shredded. A cup of bok choy, also known as Chinese cabbage, sets you back just 9 calories. It’s also a great source of vitamin A, vitamin C, and potassium.

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 brimming with antioxidants.

Tofu
Calcium content: 434 milligrams per half a cup. Tofu is a great vegetarian source of protein. Turns out it’s also a great source of calcium. Tofu is incredibly versatile—it takes on the flavor of whatever else you’re cooking with it.

Almonds
Calcium content: 75 milligrams per ounce (about 23 whole almonds). Almonds, which are among the best type of nuts for your health, contain about 12% of your necessary daily protein, and are rich in vitamin E and potassium.

Source: http://healthyliving.msn.com/nutrition/14-non-dairy-foods-that-are-high-in-calcium#1