When you are around the age 50 or older and you have osteoporosis, a single minor accident can give you a broken hip bone or worse lead you into a paralysis that can leave you on a wheelchair for the rest of your life. Wasn’t that horrifying? You should be alarmed with this fact. 25 million Americans today are suffering from osteoporosis; one in five is male. The number one calcium source in the US is milk. But what if you’re lactose intolerant? What other calcium sources could be your alternative?
Well, resorting to supplements might be an idea but sometimes our body is not adept in absorbing the recommended daily allowance from these calcium sources. Looking for calcium sources alternatives should be your next best step. After all, calcium is so important in our body in order to maintain the density of our bones and the proper functioning of our system. Additionally, adults need 1000mg of calcium per day. This required amount increases depending on the needs of an individual. Pregnant and breastfeeding women need 1200mg of calcium in order to provide enough calcium to the child as well as to maintain the mother’s calcium needs.
Calcium sources, aside from dairy products, are deep green leafy vegetables like broccoli, kale, collards, other types of tofu, and other calcium-fortified milk. Here are the calcium sources: – cup of raw and firm tofu contains 860mg of calcium, 8 oz of low-fat fruit-flavored yogurt has 370mg, 1 cup of milk contains approximately 291.5-325.5mg, – cup of cooked collards provides 110mg, a cup of fortified soy milk provides 80mg, – cup of cooked kale or broccoli contains 50mg of calcium.
Non-dairy calcium sources
Good news for non-dairy persons, dairy products are actually #41 in the list of calcium sources. Other calcium sources you may find as alternatives (in 100 gram servings) include sesame seeds (975mg), mature and raw winged beans contain (440mg), sesame butter (426mg), mature and raw soybeans (277mg), plain nuts, and almond butter (270mg), almonds (248mg), mature white beans (240mg), flaxseed (199mg), California red kidney beans (195mg), sheep’s milk (193.4mg), lotus seeds (163mg), raw wakame seaweed (150mg), raw collards (145mg), dried uncooked figs (144mg), raw parsley (128mg), raw wasabi roots (128mg), raw watercress (120mg), sunflower seed (116mg), sun-dried tomatoes (110mg), raw mature chickpeas (105mg), raw mustard greens (103mg), cooked tempeh (95.6mg), dried zante currants (86mg), raw rhubarb (86mg), raw okra (81mg), looseleaf raw lettuce (68mg), oats (54mg).
Eggs can also be calcium sources, which provide 50-55mg depending on how it’s prepared – the drawback is that eggs have very high cholesterol content amounting to 459mg per whole piece.
In general, vegetables are excellent calcium sources. You just need to love them and they’ll definitely love you back!