When we think about calcium, a glass of cold milk is the first association. And that’s fair, as the bio-availability of cow’s milk tends to be the highest. Furthermore, with a couple of servings of milk (also, cheese or yogurt), you will get the recommended calcium allowance per day.
But what if you are a vegan or even lactose-intolerant? Are you doomed to put up with the brittle bones? Not quite. Here are plenty of other foods to sub with.
Leafy greens are packed with calcium. Still, better pick kale (200 mg of calcium per cup) with more calcium and less oxalate acid, which hinders its absorption.
In-bone fish may appear to some not so luring, though sardines (or salmon) with bones are the richest source of non-diary calcium (800 mg per can). Moreover, fish is rich in vitamin D, which helps to absorb calcium. However, our body is able to absorb only 500 mg in one sitting.
Enriched with nutrients (like calcium and vitamin D), or fortified, foods will deliver more calcium with no tweaks in the diet. But check the label before you buy, as the calcium content may differ.
Good news for vegetarians, as your fav, tofu, contains 253 mg of calcium per cup.
Seasame and chia seeds may brag with 88 mg of calcium per spoon. So, it is a perfect addition to your diet if you sprinkle them on the smoothies or salads.