Non-Dairy Calcium & Vit D Rich Foods

Non-Dairy Calcium & Vit D Rich Foods We all know that milk is a great source of calcium, but you may be surprised by all the different foods you can work into your diet to reach your daily recommended amount of Ca. Kale As if you needed even more healthy incentive to eat your greens, turns out a cup of raw kale is loaded with a full 90 mg of calcium. That means a 3.5-cup kale salad provides even more of the bone-builder than a one-cup glass of milk. Orange While this citrus fruit has a (well-deserved) reputation for being loaded with healthy Vitamin C, one navel orange also provides 60 mg of calcium. Sardines Oatmeal Oatmeal has already won the breakfast hero award .- the fiber-packed meal, especially the steel cut variety, is both filling and heart healthy. Sesame Seeds Three ounces of sardines, canned in oil with the bones, packs an impressive 325 mg per serving, or 33 percent of your daily value. An ounce of sesame seeds is loaded with 280 mg of calcium - almost as much as an entire one cup glass of Soybeans milk. Almonds A one ounce serving of this nut provides 80 mg of calcium -- not to mention that it can help to tame high blood sugar, promote w eight loss and cut cholesterol. One cup of soybeans, boiled w ithout salt, packs261 mg of Ca. Salmon White Beans We already know salmon is a nutritious fish, loaded with healthy fats and protein. It turns out, three ounces of canned salmon with the bones has a whopping 181 mg of calcium. Just one half cup of white In the mood for something sweet? Reach for the figs. Just two dried figs offer 55 mg of calcium. beans is loaded with close to 100 mg of calcium. Arugula Turnip Greens One cup of boiled turnip greens is loaded with close to 200 mg of calcium .. that means piling a little extra on the plate could make it as calcium-rich as a one-cup glass of milk. The next time you Broccoli whip up a salad, consider throwing in a few handfuls of arugula . just one cup is loaded with 125 mg of Ca. Your mom was right .. eat your broccoli. On top of a host of other health benefits, this green superhero of the vegetable world has 180 mg of calcium loaded into a cooked, one-cup serving. Tofu Sunflowwer One serving of hard A one-ounce serving of the dried seeds has 50 mg of calcium. tofu made with calcium sulfate provides just over 250 mg of the nutrient. Okra Kelp A cup of cooked Okra delivers 172 mg and is great fried, boiled, or served alongside pretty much any meat. Collard Greens A cup of boiled collard greens has 266 mg, and have much the same function in cooking as lettuce. Try substituting collard greens for lettuce the nezt time you can, and you'll While eating seaweed doesn't immediately present itself as a normal thing to do, be getting your calcium! those in the know Spinach have discovered that this surprisingly flavorful vegetable is high in a variety of A cup of boiled spinach has 245 mg. It makes a great side dish for many meals, a nutrients. nd in its raw form can be Braz substituted for lettuce on sandwiches and in salads. Nuts Blackstrap Molasses One tablespoon has about 137 mg. By using blackstrap molasses to bake certain kinds of bittersweet foods, you can take advantage of its high concentration of calcium. Two ounces of Brazil nuts (12 nuts) have 90 mg. In addition to the expected protein, Brazil nuts in particular are high in calcium and can be added to salads or main dishes, or just enjoyed by the handful. Celery Two cups of raw celery have 81 mg. By combining celery with peanut butter, you can indulge in a delicious, flavorful snack that helps fill your daily quota of calcium and protein. 5 Health Benefits of Calcium & Vit D Bone up on calcium to prevent osteoporosis 2 Calcium will keep you slim and trim 3 Kick PMS to the curb with calcium 4 Calcium may comnbat cancer 5 Calcium is heart-healthy in moderation Brought you by: GOURMANDIA G Source: healthhabits.ca bestbonesforever.gov 1nol.org huffingtonpost.com webnd.com dietitians.c healthaliciousness.com CANADA GOURMANDIA sheknows.com Eitday.com