Calcium is a superstar nutrient for bone health, but dairy isn’t the only game in town. The good news for those who follow a non-dairy lifestyle is there’s a vibrant selection of plant-based foods that can keep your bones strong and healthy. Let’s explore some power players to add to your grocery list!
Leafy Green All-Stars
Move over, spinach (though it does contain some calcium)! Kale, collard greens, and broccoli are champions when it comes to bone-building calcium. One cup of cooked kale boasts an impressive 177mg of calcium, while collard greens offer 268mg per cup.
Seedy Satisfaction
Tiny but mighty, seeds are nutritional powerhouses. Sesame seeds, chia seeds, and poppy seeds are all good sources of calcium. A tablespoon of chia seeds packs 85mg of calcium, while poppy seeds deliver a surprising 127mg per tablespoon. These seeds can be sprinkled on salads, yogurt alternatives, or enjoyed as a snack.
Mighty Beans and Pulses
Beans and lentils are a budget-friendly and versatile source of calcium. Kidney beans, chickpeas, and white beans are all good options. A cup of cooked kidney beans provides around 130mg of calcium.
Fortified Foods for the Win!
Many plant-based milk alternatives are fortified with calcium, making them a convenient way to boost your intake. Look for varieties fortified with calcium carbonate or calcium citrate for optimal absorption. You can also find calcium-fortified cereals, orange juice, and even some tofu products.
Sun Exposure: Your Vitamin D Ally
Vitamin D works hand-in-hand with calcium for bone health. While some non-dairy foods like fortified plant milks contain vitamin D, sunlight exposure remains the primary way for your body to produce it. Aim for safe, short bursts of sunshine during the day to optimize your vitamin D levels.
Building Strong Bones: A Teamwork Approach
While calcium is a crucial player, bone health is a team effort. Here are some additional tips:
- Maintain a healthy weight: Excess weight can put stress on bones.
- Engage in weight-bearing exercise: Activities like walking, running, and dancing help strengthen bones.
- Consider a consult with a doctor: They can assess your individual needs and recommend supplements if necessary.
By incorporating these non-dairy powerhouses and healthy lifestyle practices, you can build and maintain strong bones, keeping you active and independent for years to come.
Image credits:Image by freepik
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