\n
But what do you do if you\u2019re lactose intolerant, follow a vegan diet or simply don\u2019t care too much for dairy?
You can turn to dietary sources of non-dairy calcium\u2026
Truth be told, you don\u2019t need to eat dairy for strong healthy bones. In fact, dairy isn\u2019t as good for our health as it\u2019s been made out to be. When it comes to bone mass, studies looking at meat eaters, vegans or vegetarians, show there is no difference between them. You may also be surprised to learn that some non-dairy sources provide twice as much calcium as dairy!<\/p>\n
How much calcium do you need per day?The calcium recommendations are:
Age Daily recommended intake14-18 years 1300 mg19-50 years 1000 mg51-70 years Men 1000 mg, Women 1200 mg71+ years 1200 mgYou\u2019ll notice for both males and females the calcium recommendations are the same throughout life except during the 51-70 year age bracket. At around 50, women\u2019s estrogen levels drop, causing a higher rate of bone turnover. This leads to an estimated 10 percent loss of bone mass during the first 5 years of menopause. Therefore, it\u2019s particularly important for women to pay attention to consuming the recommended calcium every single day.<\/p>\n
The best sources of non-dairy calciumOne cup of cow\u2019s milk has approximately 96 g of absorbable calcium.<\/p>\n
The same amount can be found in the following calcium-rich foods:
Broccoli \u2013 2 cupsChinese cabbage \u2013 \u00bd cupCalcium-fortified soy milk \u2013 1.3 cupsCalcium-set tofu \u2013 5.4 ozWhite beans \u2013 2 cupsGreen leafy vegetables are also calcium-rich, providing around 60 percent absorbable calcium, while most dairy products only provide around 30 percent.<\/p>\n
Green leafy vegetables (1-2 cups):
Bok choyCollardsKaleMustard greensThough calcium is a key nutrient in bone health, a wide range of other nutrients play vital roles as well \u2014 vitamin D, magnesium, protein, phosphorus, zinc, copper, manganese, vitamin C, vitamin B12, vitamin K and potassium. That\u2019s what makes the above calcium-rich foods so beneficial \u2014 they are jam packed with nutrients that support higher absorption of calcium and strong healthy bones.<\/p>\n
Other non-dairy sources of calciumEach of the calcium-rich foods listed below contains a calcium dose equivalent to 300 mg, which is approximately one-third to one-quarter of your daily requirements.<\/p>\n
Almonds \u2013 1\/3<\/p>\n
cupAlmond butter \u2013 3-4<\/p>\n
tablespoonsHazelnuts \u2013 1\/2<\/p>\n
cupDried figs \u2013 7-10<\/p>\n
Navel oranges \u2013 2<\/p>\n
Sesame seeds \u2013 2\/3 cup<\/p>\n
Sesame seed paste (tahini) \u2013 5-6 tablespoons<\/p>\n
Chia seeds \u2013 1\/2 cup<\/p>\n
Seaweeds like nori,<\/p>\n
wakame, kombu \u2013 1\/2 cup<\/p>\n
Flaxseeds \u2013 1 cup<\/p>\n
Brazil nuts \u2013 1.5 cups<\/p>\n
Almond or rice milk \u2013 1 cup<\/p>\n
All beans range from \u2013 1-2 cups<\/p>\n
Sardines with bones \u2013 3 oz<\/p>\n
Pink salmon with bones \u2013 4 oz<\/p>\n
Ideas to incorporate calcium-rich foods into your everyday routine:Include a side dish of greens at every meal.Eat a small handful of nuts daily, especially almonds.Add chia or flaxseeds to a smoothie with almond milk.Add seaweed to soups, casseroles and stir friesEat sardines and salmon for lunch with a big green salad.Make a nut, flax and chia seed cereal topped with figs, almond milk and tahini.<\/p>\n
source: Easyhealthoptions<\/p>\n<\/div>\n
\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\u0642\u0627\u0644\u0628 \u0648\u0631\u062f\u067e\u0631\u0633<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"But what do you do if you\u2019re lactose intolerant, follow a vegan diet or simply don\u2019t care too much for dairy?You can turn to dietary sources of non-dairy calcium\u2026Truth be told, you don\u2019t need to eat dairy for strong healthy bones. In fact, dairy isn\u2019t as good for our health as it\u2019s been made out […]<\/p>\n","protected":false},"author":0,"featured_media":407274,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-407273","post","type-post","status-publish","format-standard","has-post-thumbnail","category-lifestyle"],"yoast_head":"\n
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