We all know that the easiest and most convenient way to get the calcium your body needs is through dairy. A glass of cold milk, a few slices of cheese, or a cup of yogurt every day is all it takes. That is, unless you absolutely can’t stand the taste of milk, or if you’re lactose intolerant. Fortunately, and somewhat surprisingly, it turns out that there are other foods out there that can help you reach your necessary daily intake of calcium. They aren’t exotic or under the radar at all; in fact, you probably have at least one of these four great sources of calcium in your kitchen right now.
This super-popular super food can pretty much do it all for your body. It contains over 101 milligrams of calcium per serving, not to mention plenty of vitamins A, C, and K (vitamin K helps prevent your blood from clotting. Even though it’s lesser known, it’s an incredibly important nutrient). At just 30 calories per serving, you don’t have much of an excuse to not add more of this amazingly healthy food into your dietary plan.
You’ve probably eaten these before at a sushi restaurant at some point. Edamame are immature soybeans that are still in the pod (these soybeans ripen and eventually become tofu, another excellent and nutritious food). Besides being packed with protein (and containing all 9 essential amino acids) and fiber, these soybeans, when cooked, can provide 98 milligrams of calcium in one cup. Edamame and tofu are each a staple of the Japanese diet, so no wonder Japanese people often live to reach 100 years of age!
Yes, the food you know as the ultimate vitamin C provider can also help your body fight against osteoporosis. While it’s best to go straight to the source and eat a whole orange for the most calcium at about 74 milligrams, you can still get a good amount from orange juice, which contains about 27 milligrams. And since they’re low in calories and high in antioxidants, you should definitely add more oranges to your diet.
In addition to being a great source of protein and omega-3 fatty acids, the high calcium content found in canned salmon aids in preventing brittle bones in the body. Just half a canprovides you with 44% of your daily calcium needs.
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