Many people choose to eliminate dairy for their diets for a variety of reasons. This can create confusion. How much calcium do we really need? What are the best non-dairy sources of obtaining enough calcium in the course of a day?
Calcium is important for strong bones. It is also needed for nerve and muscle functioning as well as proper blood clotting. It is recommended that adults 19-50 years old get 1000 mg of calcium per day. This amount is also recommended for men 51-70 years of age. It is recommended that women over 51 and men over 70 have an intake of 1200 mg of calcium per day.
The following is a list of the calcium content of some non-dairy foods:
- Blackstrap Molasses 2 Tbsp 400 mg
- Collard Greens 1 cup 357 mg
- Tofu with Calcium 4 ounces 200-330 mg
- Turnip Greens 1 cup 249 mg
- Tempeh 1 cup 215 mg
- Kale 1 cup 179 mg
- Tahini 2 Tbsp 128 mg
- Broccoli 1 cup 94 mg
- Almonds ¼ cup 89 mg
The above list is just a sample of the many foods that contain calcium. As you can see, it is indeed possible to fulfill your daily calcium requirements without the use of dairy products and while enjoying a wide variety of healthy foods.