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Calcium Other Than Dairy

I don’t know about you, but when I have dairy something strange happens. It’s not a major upset, just an un-ease. A little queasy and, well, mucous-y. Gross, I know!

I’m not positive that I am lactose (milk sugar) intolerant, just perhaps a tad sensitive to it.

Frankly, I feel better when I don’t eat dairy and I know a fair amount of people in the same boat. Concerning, as this is the food group where we are supposed to get our intake of calcium, right?

Well, there are many food sources rich in calcium, just not as heavily publicized as the dairy industry.

The average human adult should be getting around 2500mg of calcium per day.

Nuts – A great source of calcium and perfect snack food.

  • Almonds (1 oz) – 89mg calcium
  • Cashews (1 oz) – 13mg calcium
  • Brazil Nuts (1 oz) – 45mg calcium

Greens – Daily vegetables have many benefits as well as being calcium rich.

  • Kale (1 cup) – 179mg calcium
  • Collard Greens (1 cup) – 357mg calcium
  • Broccoli (1 cup) – 62mg calcium
  • Bok Choy (1 cup) – 158mg calcium
  • Swiss Chard (1 cup) – 101mg calcium
  • Cabbage (1 cup) – 427mg calcium
  • Turnip Greens (1 cup) – 138 mg calcium

Calcium Rich Foods – Foods that can be included easily in your daily diet to increase your calcium intake.

  • Wheat Bran (1/4 cup) – 10mg calcium
  • Sardines – (3 oz)– 325 mg calcium
  • Oatmeal (1 cup) – 99mg calcium
  • Rhubarb (1 cup cooked) – 348 mg calcium
  • Peanut Butter (2 tablespoons) – 14mg calcium
  • Prawns/Shrimp (3 oz) – 123 mg calcium
  •  Edamame (1/2 cup, shelled) – 98mg calcium
  • Flax Meal (2 tablespoons) – 71mg calcium
  • Quinoa (1 cup) – 32 mg calcium
  • Firm Tofu (1/2 cup) – 253mg calcium
  • Black Beans (1 cup) – 46mg calcium
  • Baked Potato (1 large) –  45mg calcium
  • Crab (1 cup canned) – 123 mg calcium

So there you have it. Alternatives to consuming cow’s milk.

I always found it odd to drink another animals milk anyway!

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