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Fourteen Non- Dairy Calcium Rich Foods

Dear friends,

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Calcium, the most abundant mineral in our bodies supports the health of bones and teeth. I think we all are aware of this. But, don’t forget that it is essential for other purposes such as nerves, muscular contraction and urinary health. With 65% of the population lactose intolerant many have opted out of eating dairy on a regular basis. Is this you? Or maybe you’ve read and experienced how hard dairy is to digest, through pasteurization, non-grass fed products or the idea that dairy causes inflammation and mucus production. In any case, you may have decided to eliminate dairy from your diet. Not a bad thing at all.

As women, we need 1250 mg of calcium over the age 50 and premenopausal 1000 mg. With so much attention to turmeric drinks, greens, protein, and quinoa let’s not forget the essential nutrient ” calcium”.

The United States Dept of Agriculture provides these foods high in calcium:

The listed items are a part of the United States Depart of Agriculture’s National Nutrient Database. The identified foods are based on one cup and valued in milligrams (mg):

1-Orange Juice with Added Calcium: 1514 mg ( because of high sugar content best to eat after a rigorous walk or exercise program)
2-Sesame Seeds: 1404 mg ( can chew on white sesame seeds)
3-Oriental Radishes: 730 mg
4-Sardines with Bone: 569 mg
5-Unsweetened Almond Milk: 516 mg
6-Mature Soybeans: 515 mg ( edamame)
7-Almonds: 457 mg
8-Collard Greens: 357 mg

9-Dried figs 60 mg 1/4 cup

10-White Beans
Calcium content: 96 mg. per 1/2 cup

11-  Salmon
Calcium content: 122 mg. per 2 ounces
12- Tofu ( sprouted choice)
Calcium content: 861 mg. per 1/2 cup

13- Blackstrap Molasses-  can use in place of maple syrup or honey

The wonderment of blackstrap molasses is that it’s unlike refined sugar, which has zero nutritional value. Blackstrap molasses contains vital vitamins and minerals, such as iron, calcium, magnesium, vitamin B6, and selenium.

***14- Hemp Milk

Hemp milk is made from pulverized hemp seeds and is safe for toddlers to drink. Fortified hemp milk contains more calcium, essential for bone growth in toddlers, than cow’s milk, with 428 milligrams per cup. Hemp milk also supplies essential omega-3 fatty acids as well as 4 grams of protein in an 8-ounce glass.

I find it’s always best to get our nutrients from real foods instead of supplements. However, if you supplement I recommend ” food based ” companies like “Mega Food” or ” Rainbow Light”  or “New Chapter” available at Whole Foods Market. We can’t always be perfect with our food.


with fierce love,