Daily Dish - Non Dairy Calcium Sources
Nondairy Calcium Sources
Nutritional experts agree that we need 1,000 mg a day of calcium (1,500 for those over age 50) to keep our bones and muscles strong. They also agree that on the whole, we're not getting it. Low-fat and nonfat dairy products are the best sources of calcium, but if you're sensitive to dairy, you might try soy milk (low-fat, low-sugar versions) as well as soy cheese alternatives. Here are other calcium sources to consider:
Vegetables: Mustard, turnip greens, bok choy, kale, parsley, watercress, and broccoli are good sources of calcium. So are some seaweeds such as nori, which is popular in Japanese cooking. Some dark leafy greens such as spinach, rhubarb, and swiss chard are thought to be calcium-rich, but actually provide little, if any, calcium to the body because of the binders they contain.
Fish: Oysters are a rich source of calcium. So is canned fish such as salmon, anchovies, and sardines due to their small, soft bones.
Fruit and vegetable juices (for Phase 2 and 3): Calcium fortified juice such as orange or grapefruit provides as much calcium as a glass of milk. Fruit juice is high on the glycemic index, however, so be careful not to overdue it. An ever better alternative is calcium-fortified vegetable juice cocktail.
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