15 Non Dairy Foods High in Calcium
Filed under Calcium, Dairy Free Recipes, Vegan | Comments (3)
Contrary to popular belief, you don't need to drink your milk in order to get your calcium.
The government recommendation for adults ages 19-50 is 1000 mg of calcium per day. One cup of milk has 296 mg, but there are plenty of reasons you might not to drink milk, from personal preference to medical reasons.
Here are 15 foods high in calcium that don't come from a cow:
Sesame Seeds
A quarter cup of sesame seeds has 351 mg calcium.
Spinach
A cup of boiled spinach has 245 mg.
Collard Greens
A cup of boiled collard greens has 266 mg.
Blackstrap Molasses
One tablespoon has about 137 mg.
Kelp
One cup of raw kelp has 136 mg.
Tahini
Two tablespoons of raw tahini (sesame seed butter) have 126 mg.
Broccoli
Two cups of boiled broccoli have 124 mg.
Swiss Chard
One cup of boiled chard has 102 mg.
Kale
One cup of boiled kale has 94 mg.
Brazil Nuts
Two ounces of Brazil nuts (12 nuts) have 90 mg.
Celery
Two cups of raw celery have 81 mg.
Almonds
One ounce of almonds (23 nuts) has 75 mg.
Papaya
One medium papaya has 73 mg.
Flax Seeds
Two tablespoons of flax seeds have 52 mg.
Oranges
One medium orange has 52 mg.
As you can see, eating a varied diet rich in dark leafy greens, fruit, nuts, and seeds will give you plenty of calcium and you'll get so many other health benefits from these foods as well.
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I recently was diagnosed with lactose intolerance and am now trying to rethink my diet to eliminate most of the foods i was eating with dairy or milk-based proteins in them. Any suggestions on alternatives to cheese, butter, sour cream, and cream cheese? do they make soy products for these and if so, are they any good?
Your vegetable, sea vegetable, and sesame calcium figures are false and very far from true.
Sesame seeds and seaweeds bear calcium quantities by far greater than those of all other foodstuffs, including dairy.
In 100 grams of sesame seeds (whole, not water-free substance), the calcium content is 1,160 milligrams.
Wakame (seaweed) and hiziki (seaweed) supply more even than sesame — hiziki, 1,400 milligrams per 100 grams, and wakame, 1,300 milligrams per 100 grams.
Milk does not supply calcium much do as seaweeds, sesame seeds, onion, garlic, turnip root, turnip greens, radish, romaine lettuce, cabbage (green or red, and napa cabbage and bok choy), broccoli (and Chinese broccolis), dandelion green, collard greens, Swiss chard (and red chard), parsley, leek, celery, watercress (and other cresses), frisee, and kale.
Sesame seeds and seaweeds bear 10 times the calcium of milk. Parsley, kale, collard green, turnip green, garlic, dandelion green, and watercress bear more than twice milk's calcium. Cabbage, chard, celery, and broccoli provide more than milk does — some nearly twice as much.
Florette brand (French) is a very good brie-type goat-milk cheese, its fat & protein structure not unhealthfull. But 100 g of Florette will yield 615 mg calcium, compared to hiziki 1400mg per 100g, wakame 1300mg per 100g, sesame 1160mg per 100g.
Watercress contains 270mg calcium per 100g & parsley 203mg calcium per 100g, while whole cow-milk bears just 118mg per 100g.
My figures come from publications of the USDA, Dr. Ragnar Berg, Dr. Henry Sherman, Dr. J. Koenig, Dr. E. Wolff, Prof. E.P. Forbes.
Are you subsidized by the dairy industry?
You owe the public a substantial correction.
I love veggies! So delicious and healthy and beneficial. I can't stress how important it is to be taking advantage of foods with isothyiocyanates in them! We should be eating anything natural that can help prevent certain diseases and disabilities. I came across this article over at the Dietary Supplement Information Bureau ( http://tinyurl.com/5befdm ), I think it would be a good companion to this post (covers the same topic!)