Food for Thought
Many people are lactose intolerant, or just don’t do dairy, but that doesn’t mean they are doomed to have brittle bones. There are plenty of non-dairy foods that are chalk full of calcium and great for building bone strength.
We all know that calcium builds strong bones, but it also ensures that your muscles, nerves and cells all work properly. As adults, we need approximately 1,000 milligrams of calcium a day – or the equivalent of more than three 8 oz. glasses of milk a day. But if you don’t do dairy, you are still able to get your daily dose of calcium with these calcium-rich foods.
Broccoli has a calcium content of 86 milligrams in just two cups of raw broccoli. It also contains nearly twice the vitamin C than an orange.
Collard greens contain 268 milligrams of calcium per one cup cooked. It is also loaded with three days worth of vitamin A.
Sardines have a calcium content of 351 milligrams in a 3.75 oz. can. While some people may fear sardines simply on looks alone, they are really quite tasty and are an amazing source of vitamin B12 and vitamin D.
Canned salmon contains 232 milligrams of calcium in just a half of a can. It also contains 38 grams of “belly-flattening” protein.
White beans have a calcium content of 63 milligrams in ½ cup cooked. They are also very rich in fiber, protein, potassium and iron.
Tofu contains 434 milligrams of calcium in just a half of a cup. It is typically a vegetarian’s source of protein and takes on the taste of whatever it is cooked with.
Edamame contains 98 milligrams of calcium in one cup cooked. It is also one of the few non-animal foods that is a complete protein – meaning it contains all nine essential amino acids. And 8 grams of fiber per serving isn’t too shabby, either.