While visiting my parents this year, my mother got her bone density test back from her doctor. The results were not bad, but the tests showed that she needs to consume more calcium. Like many folks, she's not a milk drinker. I thought I would do some research for her, and find some other alternative sources for calcium that she could include in her diet. Her doctor wants her to get the calcium from her diet instead of taking a pill.
This is an issue that faces many of us as we age, and like my mother many folks don't get enough calcium in our diets. Here are some smart choices that you can add everyday to your diet without drinking milk. I love milk, but I'm lactose intolerant so milk kefir is my drink of choice.
Dairy
Yogurt (low fat) - 310 milligrams calcium for 6 ounce
Cheddar Cheese - 205 milligrams calcium for 1 ounce
Cottage Cheese (2%) - 105 milligrams calcium for 1/2 cup serving
Dark leafy Vegetables
Collard greens - 268 milligrams calcium per 1 cup cooked
Broccoli - 86 milligrams calcium in 2 cups raw
Broccoli Rabe - 100 milligrams calcium in one 2/3-cup serving
Kale - 101 milligrams calcium in 1 cup raw, chopped
Spinach - 120 milligrams calcium in 1/2 cup cooked
Bok Choy - 74 milligrams calcium per 1 cup shredded
Okra - 82 milligrams calcium in 1 cup cooked
Beans
White Beans - 63 milligrams calcium in 1/2 cup cooked (canned)
Edamame - 98 milligrams calcium in 1 cup cooked
Soybeans - 175 milligrams calcium in 1 cup cooked
Fruits
Figs - 121 milligrams calcium per 1/2 cup dried (4 figs)
Oranges - 74 milligrams calcium in one large orange and 27 milligrams in a cup of orange juice
Meats & Nuts
Sardines - 351 milligrams calcium in one 3.75-ounce can
Canned Salmon - 232 milligrams calcium in half a can
Tofu - 434 milligrams calcium per half cup
Almonds - 75 milligrams calcium per ounce (about 23 whole almonds)
Grains
Fortified cereals such as Total, Raisin Bran, Corn Flakes (read the label)
Enriched breads, grains, and waffles
Sugars
Blackstrap Molasses - 170 milligrams calcium in one tablespoon
I'm sure there are others, but as you can see there are many choices you can make very day to increase the calcium in your diet if milk is not your beverage of choice.
Tamara Carl
This is an issue that faces many of us as we age, and like my mother many folks don't get enough calcium in our diets. Here are some smart choices that you can add everyday to your diet without drinking milk. I love milk, but I'm lactose intolerant so milk kefir is my drink of choice.
Dairy
Yogurt (low fat) - 310 milligrams calcium for 6 ounce
Cheddar Cheese - 205 milligrams calcium for 1 ounce
Cottage Cheese (2%) - 105 milligrams calcium for 1/2 cup serving
Dark leafy Vegetables
Collard greens - 268 milligrams calcium per 1 cup cooked
Broccoli - 86 milligrams calcium in 2 cups raw
Broccoli Rabe - 100 milligrams calcium in one 2/3-cup serving
Kale - 101 milligrams calcium in 1 cup raw, chopped
Spinach - 120 milligrams calcium in 1/2 cup cooked
Bok Choy - 74 milligrams calcium per 1 cup shredded
Okra - 82 milligrams calcium in 1 cup cooked
Beans
White Beans - 63 milligrams calcium in 1/2 cup cooked (canned)
Edamame - 98 milligrams calcium in 1 cup cooked
Soybeans - 175 milligrams calcium in 1 cup cooked
Fruits
Figs - 121 milligrams calcium per 1/2 cup dried (4 figs)
Oranges - 74 milligrams calcium in one large orange and 27 milligrams in a cup of orange juice
Meats & Nuts
Sardines - 351 milligrams calcium in one 3.75-ounce can
Canned Salmon - 232 milligrams calcium in half a can
Tofu - 434 milligrams calcium per half cup
Almonds - 75 milligrams calcium per ounce (about 23 whole almonds)
Grains
Fortified cereals such as Total, Raisin Bran, Corn Flakes (read the label)
Enriched breads, grains, and waffles
Sugars
Blackstrap Molasses - 170 milligrams calcium in one tablespoon
I'm sure there are others, but as you can see there are many choices you can make very day to increase the calcium in your diet if milk is not your beverage of choice.
Tamara Carl
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