(WellnessNova.com) – Calcium does so much good to our body, keep our bones and teeth, while helping nerve cells and muscles function properly . It also helps maintain stable blood pressure. It is widely believed that calcium comes from dairy products only. This could not be further from the truth.
Countless people are convinced that calcium intake is needed ( 1000-1200 milligrams for adults depending on age) must come from several glasses of milk, yogurt or products cheese a day. However, there are many foods that offer this mineral needed to build and maintain strong bones and teeth and help prevent osteoporosis.
If the consumption of dairy products, a cup of milk provides 300 milligrams of calcium. But if you are lactose intolerant have dairy allergies, are vegans or have personal preferences of health or otherwise, there are many other foods and drinks that provide daily levels of calcium your body required.
These are some of the sources of calcium can make a part of your daily eating habits instead of dairy products
1. Canned salmon
(232 milligrams in half a can, including bones) Do not dispose of these bones when canned salmon eaten! Soft bones contain calcium and are easily crushed with salmon and digested.
A can of salmon, including bones, meets almost half of the required daily intake of calcium . Also look at the addition of mackerel to the list of options calcium.
2. Canned sardines
(569 milligrams in a cup, drained, including bones) Whether you want to add the sardines to eat your meal or individually as an appetizer, which calcium offer a punch. Try them on toast, in a cookie or a salad. It’s easy to get them in a can or fresh in most grocery stores.
(378 milligrams in a cup) Almonds make a great snack or an excellent addition sprinkled on a salad. If a cup is too much for a snack, a handful of almonds – 23 to be exact – will help carry out with a calcium intake of 74 milligrams. Almonds are also excellent in cooking and make excellent when finely ground flour.
4. Bok Choy
(74 milligrams in a cup, shredded) Add sauteed bok choy your favorite and get the calcium you need, at the same time. Also healthy in the department of calcium for you are like foods such as pak choi and green and red cabbage leaf.
5. Alternatives fortified milk
(250 to 400 milligrams per serving) There are many alternatives to cow’s milk and many of them are fortified with vitamins and minerals, including calcium. Read the nutritional information on drinks such as cashew, almond, coconut and rice milk as levels vary with most contain 250 milligrams or more of calcium . This is one of the easiest ways to meet their daily calcium needs ways.
(65 milligrams in an orange) And you thought oranges were only good for its vitamin C! It is the perfect snack sun – and calcium -. In his day
7. fortified orange juice
(500 milligrams in a cup) is best to eat a real orange and if you have juice, freshly squeezed is always best if available. But most orange juice bought in the store will have the benefit of be fortified with vitamins and minerals in order to take advantage of it when you can.
A glass of juice is a good treatment for a weekend lunch or a tasty Mimosa! Be sure to read the nutritional information in the individual juice products orange for added calcium levels to determine which brand works best for you.
(245 milligrams in a cup) Spinach is one of the most versatile vegetables and therefore an easy way to incorporate into your daily meals. Whether in a salad or as part of a soup, sauteed or side dish, this plant will paste calcium. It is very tasty simply sauteed with a little oil and salt.
9. The okra
(123 milligrams in a cup) This vegetable rich in fiber is full of vitamins and minerals, including calcium. It is excellent on the grill, and is often found in stews. This is a versatile vegetable that once experimenting with ways of cooking, it will become a favorite in your cooking repertoire.
10. Collard Greens
(266 milligrams in a cup, cooked) Collard greens are one of the most powerful vegetables in the crucifer family with an excellent level of vitamin K . Retain as many health benefits steamed, but are also delicious sauteed collard greens with a little oil and sea salt, or simply with bacon for a super easy dish.
(188 milligrams in a cup, raw, chopped) Kale has become a super very popular food in recent years due to its versatility and nutritional composition. In addition to its properties of calcium can be added to smoothies or made into snack chips and makes an excellent salad.
12. Dried figs
(300 milligrams in a cup) Dried figs make the perfect snack, sweet, that is also healthy! This versatile food rich in potassium is a sweet alternative to rich desserts, but also makes a beautiful addition to a summer salad. It is the perfect snack for children who feel they are receiving treatment while getting your calcium. They have a high amount of sugar and all sweet foods, eating dried figs in moderation.
(43 milligrams in a cup, chopped) Broccoli is an uncomplicated steam easy dish for any meal. It is very tasty raw with dips like hummus party and makes a perfect addition to a salad. Add to a stir-fry with several of the foods listed here for a meal rich in calcium. One of the more surprising that eating broccoli reasons? contains almost twice the amount of vitamin C than an orange!
Blackstrap Molasses 14.
(172 milligrams per tablespoon) darker than molasses color, molasses makes a great exchange for the sweet syrup pancakes or as a change in cooking. Rich in flavor, but also offers the benefits of iron and other vitamins.
15. Sesame seeds
(88 milligrams per tablespoon) will most likely think of a hamburger bun sesame seeds. However, the seeds can be cooked in your favorite sautéed, sprinkled on any food that gives them a nutty flavor and a slight contraction. Add texture to baked goods and land, make healthy and delicious margins as tahini and sesame butter. Think about this -. A quarter cup of sesame seeds provides more calcium than a cup of whole milk
If you are eating healthy balanced meals that offer various food and the aforementioned drinks, is very likely that you are getting enough calcium every day. There are many more excellent nondairy sources of calcium especially green leafy vegetables so be sure to do a little more reading and eating!
Note calcium intake is only one aspect of bone health – Exercise is another. So be sure to move your body to keep bones and healthy system!