Getting enough calcium is one of the main ways we can maintain strong healthy bones. It's recommended that healthy women get a daily intake of 1,000 mg of calcium. Since when one thinks of calcium we tend to think of milk and dairy products then non-dairy consuming folks may have a hard time reaching that number without supplementation.
If that's the case for you then you can still get your calcium while maintaining your non-dairy status and without popping a pill. In fact, here are some great non-dairy alternatives for getting calcium that may surprise you:
- Sesame Seeds. One quarter cup of sesame seeds has 351 mg calcium.
- Spinach. One cup of boiled spinach has 244 mg.
- Collard Greens. One cup of collard greens has 226 mg.
- Kelp. One cup of raw kelp has 136 mg.
- Broccoli. One cup of steamed broccoli has 75 mg.
There are a few more ideas so read more.
- Swiss Chard. One cup of boiled chard has 101 mg.
- Kale. One cup of boiled kale has 94 mg.
- Celery. One cup of raw celery has 48 mg.
- Tofu. Four ounces of tofu have 100 mg.
- Basil. Two teaspoons of dried basil has 63 mg.
- Oranges. One medium orange has 53 mg.
- Cinnamon. Two teaspoons of ground cinnamon has 56 mg.
I was pretty surprised about the amount of calcium in cinnamon myself. Who knew?