- -Get some sunshine. Vitamin D helps your body absorb and maintain calcium
- -Lift heavy to build strong. Studies show strength and muscle mass correlate with bone density
- -Incorporate omegas
Top 10 Non-Dairy Sources of Calcium
The main foods rich in calcium are dairy products like milk, cheese and yogurt. However, many non-dairy sources are also high in this mineral. These include seafood, leafy greens, legumes, dried fruit, tofu and various foods that are fortified with calcium.
Sardines might be a great way to get a boost of calcium but who wants to sit around munching on those? If you do, then go for it boo-boo but I want to give some other options just in case
1) Sweet Potatoes! One large sweet potato contains 68 mg of calcium. These vegetables are also rich in potassium and vitamins A and C. Vitamin A is an important antioxidant that may promote good eyesight, resistance to the effects of aging, and cancer prevention . Sweet potatoes are naturally low in fat and calories.
2) Tofu made with calcium sulfate.
3) Kale will surprise you with a whopping 101mg of calcium per cup!
4) Chinese Cabbage is something I personally wouldn't have thought to have a lot of but with a total of 74mg in one cup, I might just have to add this as a weekly addition.
5) Broccoli. Only one cup of broccoli and you are already sitting at 43mg of calcium. Boom! That's a win!
6) Add an english muffin to your breakfast regimen and you'll have an additional 15mg of calcium right there
7) Have a cup of orange juice with your english muffin and you're kicking it up with a breakfast totaling 42mg of calcium, simple enough, right?!
8) Ready to throw something together in the crockpot? Sounds good! Toss some white beans in there! These beans are rocking a huge amount - 132mg!!!
9) Have you ever heard of chick peas? Toss these in your next salad not only for an extra boost in protein but also...yep you guessed it...calcium!
10) Red beans and green beans are the last addition to this list. They both made it on here because whether you are wanting some red beans and cornbread for dinner OR you'd rather stick to chicken and green beans, you are getting a dose of calcium so either way is a winning result!