Because of the concerted effort to educate the public about diseases like osteoporosis, most people are aware of the fact that calcium is incredibly important. The body needs calcium for strong bones and teeth and it is a part of many chemical process that go on in the body every day to keep it healthy. Calcium needs change over the course of a lifetime: children to age 18 need around 1,300 mg a day, while adults from 18-50 generally require around 1000mg. Men over the age of fifty should take around 1,200 while women, after menopause, should be taking 1,500mg for optimum health.
When most people think about calcium, the first thing that comes to mind is milk. However, there are other alternatives to this, which is good news for those who are lactose intolerant! Below are five of the best calcium-rich foods.
Kale
There is apparently nothing this superfood can’t provide! Everyone’s favorite leafy green veggie contains 90mg of calcium for a one cup serving, and people frequently eat more than this amount in a large salad, giving roughly the same amount of calcium as a glass of milk. It also provides iron and a wealth of other minerals, vitamins, fiber and antioxidants. It is excellent raw in salads or smoothies or else cooked into soups, stews and casseroles.
Spinach
Spinach, arguably the healthiest leafy green vegetable next to kale, provides an impressive 244mg of calcium per cup, or roughly a quarter of the dietary intake required by a young or middle-aged adult. In addition, spinach is also high in iron (making it a great choice for those who have anemia) and provides nearly all of the daily requirement for the mineral manganese. Spinach is great is salads, sandwiches or in soups or quiche.
Collard Greens
This Southern favorite, like the leafy greens above, is another great calcium-rich food to add to the diet. A two-cup serving of these greens will bring in 452 mg of calcium, or roughly half the day’s amount needed by the average adult. Like spinach and kale, they are also high in fiber and rich in vitamins, minerals and antioxidants. They are great sautéed in olive oil and a sprinkle of lemon juice, but can also be added to stews, soups, salads and casseroles.
Sesame Seeds
Sesame seeds are another nondairy food that provide high amounts of calcium just a quarter-cup serving will provide a whopping 351mg, much higher than the equivalent amount of milk. The fact that they are also high in both calcium and protein makes them a wonderful choice for vegetarians or vegans. They can be easily sprinkled onto salads or other vegetables dishes or made into tahini.
Organic Yogurt
Organic yogurt is another great way to make sure that the required calcium levels for the day are reached: a one cup serving will give 447 mg of calcium, or just under half of what is needed by the average adult. It is also great for those who are lactose intolerant since some varieties of yogurt are lactose-free and most yogurts will also provide probiotic bacteria which is great for gut health.
So think outside the glass milk is not the only way to get calcium! The foods listed above are excellent sources, too.
Sources: goodhousekeeping.com, huffingtonpost.com, greatist.com
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