Most adults need to get about 1,000mg of calcium a day, and even though that doesn’t amount to a lot of food volume (around three cups of nonfat yogurt should do the trick), most people aren’t hitting those daily recommended numbers.
Continuously not getting enough calcium can do some havoc to our bodies. Because calcium is essential for healthy bones and teeth, people who don’t get enough can wind up with brittle bones that break easily. Osteoporosis, which is the name for chronically weak bones, commonly effects post-menopausal women, and can make even the simplest tasks (like bending over) a dangerous endeavor.
When people think about the ways to get calcium, most of us think of dairy: milk, cheese and yogurts. But what if you can’t digest diary very well? What if you’re staying away from it for health reasons, or because you’re trying to watch your fat intake?
Fear not! There are plenty of ways to get enough calcium, and you don’t need a bit of dairy to do it.
One loose cup of raw kale provides 10% of the recommended daily allowance (RDA) of calcium, and since most people eat about two cups per serving, you’ve got almost a fourth of your calcium needs right there.
Dive into some hummus! A cup of white beans gives you 19% of the daily calcium you need.
A cup of turnip greens provides 20% of your RDA of calcium. This rich, leafy green is perfect for sauteing.
If you’re working hard to get your daily amount of calcium, you might want to consider putting these little guys into your next Mediterranean meal. A cup of them gives you 57% of your RDA.
A lot of tofu is infused with calcium. Check the label and make sure you’re buying a non-GMO brand with lots of calcium, and you’ll get 86% of your RDA in just a half cup.
If you’re an athlete, or just an active person, calcium is one of your best friends. Make sure you invite it over for a meal (or two) every day!
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