Thursday, June 28, 2012

The Top Non-Dairy Sources Of Calcium

Calcium is a very important nutrient.  We all know that it is pivotal to the maintenance of our bones.  Calcium also serves several other important functions, including the regulation of the hearts rhythm, the transmission of nerve impulses, and even plays a role in blood clotting.   The best sources of calcium are dairy products.  However, many people are lactose intolerant or have other, less dramatic sensitivities to dairy.  For many of these people, daily consumption of dairy products is not an option. 


I figured I’d use this post to list out some of the healthiest non-dairy sources of calcium.
This information was found in Appendix B of the Dietary Guidelines For Americans (Reference 1)

 1) Calcium Fortified Almond Milk: 1 cup has 457 mg of calcium.

 2) Calcium Fortified Soy Milk: 1 cup has 368 mg of calcium.

 3) Sardines, in oil:  3 oz has 325 mg of calcium.

 4) Pink Salmon, canned, with bone:  3 oz has 181 mg of calcium.
 
 5) Collard Greens: ½ cup has 178 mg of calcium.

 6) Spinach: ½ cup has 146 mg of calcium.

 7) Soybeans, green: ½ cup has 130 mg of calcium.

 8) Turnip Greens: ½ cup has 124 mg of calcium.

 9) Ocean Perch, Atlantic: 3 oz has 116 mg of calcium.

 10) White Beans: ½ cup has 96 mg of calcium.

 11) Kale: ½ cup has 90 mg of calcium.

 12) Okra: ½ cup has 88 mg of calcium.

 13) Blue Crab: 3 oz has 86 mg of calcium.

 14) Clams: 3 oz has 78 mg of calcium.

 References
 1) http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm

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