- Soybeans 1 cup 175 mg
- Tofu 4oz 200-300mg
- Bok Choy 1cup 158mg
- Broccoli cooked 1 cup 178mg
- Collards 1 cup 357
- Chinese Cabbage 3.5 oz 105mg
- Kale cooked 1 cup 179
- Mustard Greens cooked 1 cup 179mg
- Okra 1 cup 172 mg
- Turnip Greens 1 cup 249 mg
- Almonds 1/4 cup 89mg
- Almond Butter 2 TBSP 128mg
- Tahini 2 TBSP 128mg
Oxalic acid, which is found in spinach, rhubarb, chard, and beet greens binds with the calcium in those foods and reduces its absorption. These foods should not be considered good sources of calcium.
As you can see there a many more sources of calcium out there while one 8oz glass of milk is the easiest at 300mg per 8oz it is not the only way. As most of you already know we are not milk drinker in my house but we all have strong bones and the girls are growing like weeds. luckily the girls like broccoli and I can slip the tofu in with them knowing. Also almonds and almond butter are a favorite!
Hope this gave you some new ideas on how to get that calcium in. As adults we need 1000mg a day and we can get it with what we eat.
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