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12 Dairy-free calcium sources

May 8th, 2013 | no comments

dairyfree

 

Some people are allergic to milk, while others become a little—shall we say—socially inappropriate after taking a swig of the white stuff. Oh let’s just face it…they get gas! Good news! You don’t have to drink milk to enjoy the bone-building benefits of calcium. Before we get to the good stuff, it’s important to know your daily calcium needs:

 

  • 14-18 year-olds: 1300 mg
  • 19-50 year-olds: 1000 mg
  • 51-70 year-olds: 1000 mg (men); 1200 mg (women)
  • 71+: 1200mg (both men and women)

If you’re able to tolerate dairy products, three daily servings of milk, yogurt or cheese would meet your needs. If not, here are twelve non-dairy calcium sources to help you reach your recommended dose:

  1. Spinach (1/2 cup): 99 mg
  2. White beans (1/2 cup): 120 mg
  3. Figs (5): 135 mg
  4. Canned salmon (3 oz.): 180 mg
  5. Broccoli (1 cup): 180 mg
  6. Kale (1/2 cup): 205 mg
  7. Soybeans (1 cup): 260 mg
  8. Sesame seeds (1 oz.): 280 mg
  9. Soy milk (8 oz.): 300 mg
  10. Sardines (3 oz.): 325 mg
  11. Tofu (1/2 cup): 350 mg
  12. Total cereal (3/4 cup): 1000 mg

Eat a dinner of tofu, spinach and white beans and you’ll rack up a whopping 569 mg of calcium (half the needs of most people.) Eat a bowl of Total cereal with soymilk and… you are there! See how easy this is?

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