Ultra-processed dairy is a staple in American diets. Many in our culture don’t know of the other more natural sources of calcium that are available in foods. Calcium is an essential mineral helping us build and maintain strong teeth and bones. Here’s the best non-dairy options out there…
Leafy Greens: Collard Greens and Kale are packed full of fiber, vitamins, and minerals. In particular, they are a great source of calcium, giving you 150mg per serving for Kale and 360mg for Collards. Most recommendations shoot for about 1000mg per day for women and slightly more than that for men, so two cups of these leafy greens will have you off to a great start.
Sardines / Salmon: Sardines (325mg) and Salmon (180mg) both provide a huge punch. They both also happen to be loaded with healthy omega 3 fats and protein. Canned or fresh, make an effort to keep these two in your weekly routine, your bones will thank you for it.
Broccoli / Broccoli Rabe: Broccoli Rabe comes in at 200mg of calcium! Broccoli a bit behind, but still an impactful 60mg. There is nothing better than getting your vitamins and minerals from real food. Supplements and fortified foods don’t compare to the real thing. Take advantage of all of the benefits that a real food diet can provide.
