Boosting your daily calcium intake might be a little bit challenging sometimes but, there's no doubt that calcium is very important for your health. In fact, it makes up much of your bones and teeth and plays a role in heart health, muscle function and nerve signaling.
The recommended daily intake (RDI) of calcium is 1,000 mg per day for most adults, though women over 50 and everyone over 70 should get 1,200 mg per day, while children aged 4–18 are advised to consume 1,300 mg (source: healthline).
But wait, you might be questioning if is it possible to boost your calcium levels without dairy? Yes you can! If you're avoiding dairy, make a habit of incorporating some of these other calcium-rich foods in your diet:
1. Tofu
Tofu is one excellent source of calcium. However, the calcium content varies, depending on the firmness and the brand, and it can range from 275–861 mg per half cup. To receive the benefits of the calcium, don’t forget to read labels carefully and only select tofu that contains calcium salt, which manufacturers use as a coagulant.
2. Canned Sardines
It might be an ordinary food you’ll see in the supermarket or at home but, did you know that canned sardines are a good source of calcium too? Just make sure to check the label to be sure they're canned in oil, and bones included.
3. Greens
Turnip and collard greens and kale all pack a calcium-rich punch. If you’re avoiding dairy this is a good alternative for your healthy diet.
4. Okra
Yes! This delicious vegetable that you can plant in your own garden can be an excellent source of calcium for your daily recommended intake. A single cup of raw okra contains 82 mg of calcium. Okra is also a significant source of protein, fiber, iron, and zinc. Many people enjoy boiled, fried, pickled, or roasted.
5. Veggies
Vegetables such as cooked broccoli, Chinese cabbage, edamame and acorn squash are great sources of calcium. If you want to have healthy bones and a healthy diet, this is a perfect fit to your list.
Takeaway
Calcium is an essential mineral that is super easy to obtain for our everyday calcium needs. Aim to consume 2 or 3 servings of plant-based calcium per day. Please note that anyone unable to meet their daily calcium requirement should talk to a doctor about taking a supplement.
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