Food Sources of Calcium Dairy Alternatives

Food Sources of Calcium Dairy Alternatives

Food Sources of Calcium Dairy Alternatives - Calcium is useful for building strong bones and teeth, also ensures that muscle, nerve cells and is functioning as it should. Adults need 1,000 mg of calcium per day, equivalent to two glasses of milk. But, what if you're vegan or dairy intolerant? This is the source of calcium than milk you can consume.

Broccoli

Calcium: 86 milligrams in two cups. Believe it or not, in addition to calcium, this vegetable contains almost two times more vitamin C than oranges. Research has also shown that a diet high in vegetables such as broccoli can mrnunrunkan risk of certain types of cancer, including kamker colon and bladder cancer.

Kale

Calcium content: 101 milligrams in one cup. This superfood contains just 30 calories perporsi, memgandung vitamin C as much as the recommended daily dose, and vitamin A twice the recommended daily intake. Plus, rich in vitamin K, a nutrient that helps blood clot.

Edamame

Calcium: 98 milligrams in a cup. Edamame has been eaten in China and Japan for thousands of years. Edamame contains nine essential amino acids and eight grams of fiber perporsinya.

Bok Choy

Calcium: 74 milligrams per cup. A cup of bok choy mrngandung only nine calories. Bok Choy is also a source of vitamin A, vitamin C, and potassium.

Orange

Calcium: 74 milligrams in one large orange and 27 milligrams in a cup of orange juice. You know that orange is very rich in vitamin C to raise the body's immunity, low in calories and full of antioxidants.

Sardine

Calcium content: 351 milligrams per 3.75 onsnya. In addition to calcium, sardines are also full of vitamin B-12, which is an essential nutrient for the brain and nervous system health. Sardines also contain vitamin D, which is essential for healthy bones and very difficult to obtain in many other foods.

Okra

Calcium: 82 milligrams in one cup. Okra contain soluble fiber that is effective against constipation, as well as vitamin B6 and folate.

Almond

Calcium: 75 milligrams perons. Almonds also contain about 12 percent of the recommended daily dose of protein and is rich in vitamin E and potassium. Plus, mengandunv type of good fat that helps lower bad cholesterol levels as long as you enjoy it in moderate amounts