The U.S. Institute of Medicine pegs the recommended daily calcium consumption based on age as:
Children, 1 to 3 years: 700 milligrams; Children, 4 to 8 years: 1,000 milligrams; Children and teens, 9 to 18 years: 1,300 milligrams
Adults, 19 to 50 years: 1,000 milligrams ; Women, 51+ years: 1,200 milligrams; Men, 71+ years: 1,200 milligrams
Although milk and dairy are the most common defaults to calcium sources for increased bone health, quite a few other sources of calcium that are just as effective are easily available. Here are some of these alternative calcium sources for good bone health:
1. Salmon
The canned salmon variety may provide as much as 200 milligrams of calcium. Salmon, in general, is a rich source vitamin D which is essential for the body's absorption of calcium from food sources. Canned sockeye salmon is said to be one of the most generous sources of vitamin D.
2. Collard Greens
This relative of cabbages and bok choi can provide as much as 134 milligrams of calcium and 386 micrograms of bone-building vitamin K per half cooked cup. Cooking greens is the best way to release the calcium bound to the oxalates in these vegetables.
3. Blackstrap Molasses
Blackstrap molasses are great sources of calcium, iron, and many other nutrients. Two tablespoons of blackstrap molasses can provide as much as 200 milligrams of calcium.
4. Kale and Bok Choi
One cup of cooked kale can provide 179 milligrams of calcium while a cup of cooked bok choi can give as much as 158 milligrams of calcium.
5. Seaweed
For the most calcium content, the hijiki seaweed provides as much as 1,400 milligrams of calcium for every 100 grams. Each gram of dried seaweed, on the other hand, provides 40 to 70 milligrams of calcium.
Meanwhile fresh seaweed provides as much as 170 milligrams of calcium for every 100 grams.
6. Pumpkin Seeds
A quarter cup of pumpkin seeds can provide as much as 370 milligrams of phosphorus and 162 milligrams of magnesium. Magnesium helps in maintaining a healthy bone structure and in balancing calcium in the blood.
7. Soybeans
Soybeans are among the best sources of isoflavones, which aids in maintaining bone density especially among peri-menopausal and postmenopausal females. Three quarters of a cup of cooked soybeans provides as much 131 milligrams of calcium and 84 milligrams of isoflavones.
8. Edamame
Three quarters of a cup of these munchers provides the golden trio of calcium (195 milligrams), magnesium (81 milligrams) and isoflavones (24 milligrams).
9. Tahini
This product of roasted sesame seeds provides 128 milligrams of calcium, 5 grams of protein, 28 milligrams of magnesium and 220 milligrams of phosphorus for every two tablespoons
See Also:
