Foods High In Calcium
Foods High in Calcium for the Lactose Intolerant
Aside from promoting strong bones, eating foods high in calcium benefits the body in several other ways. Calcium protects the heart, helps lower the risk of colon cancer, and even helps maintain a healthy body weight. Unfortunately for the lactose intolerant, this often means having to take several calcium supplements a day to meet the recommended daily 1000 mg.
There is hope, however, for people that tire of swallowing pills three times a day just to maintain bone density. Calcium is found in several foods, not just dairy products. Leafy greens, certain citrus fruits, grains, and some seafood are all foods high in calcium.
Green Vegetables
Most people don’t realize it, but many green vegetables are rich in calcium as well as other vitamins and minerals. One of the best sources of calcium is cooked turnip greens. Just one cup of these greens contains almost one half of the daily amount recommended by the FDA.
Other dark green veggies in the turnip family include broccoli (62 mg), kale (94 mg), mustard greens (180 mg), and collard greens (300 mg). These are all excellent foods high in calcium and have the added benefit of being low-oxalate vegetables, which allows more calcium absorption.
If leafy greens are unappetizing, consider adding these beans and peas to your shopping list. Navy beans (140 mg), soybeans (130 mg), pinto beans (100 mg), garbanzo beans (95 mg), lima beans (60 mg), and black beans (60 mg) are very versatile, and can easily be added to soups or even combined in a tasty and surprisingly healthy chili. Lentils (50 mg) and split peas (20 mg) are also easy and delicious non-dairy approaches to calcium enriched food.
Citrus Fruits and Nuts
Certain fruits and nuts also contain significant amounts of calcium. For example, one medium orange contains 52 mg of calcium. Oranges are also high in other vitamin, and therefore make a delicious alternative to calcium supplements for the lactose intolerant.
Papaya also contains calcium. Just one medium papaya has over 70 mg of the bone-strengthening mineral. It’s an incredibly versatile food and can give many dishes an exotic flare.
Some nuts also pack a healthy amount of calcium. Just twelve Brazil nuts contain 90 mg of calcium, and one cup of almonds packs a whopping 750 mg. These delicious snacks can go a long way to boosting your body’s health and well-being.
Grains
There are several grains that, when used properly, can go a long way towards filling your 1000 mg quota of calcium. One cup of dried tapioca provides almost one third of your daily requirements. Whole grain corn meal has 50 mg of calcium and can be used in a variety of recipes. Even one cup of oatmeal can contain as much as 40 mg.
If you have a taste for Mexican food, consider including corn tortillas in your entrée choices. Just two corn tortillas contain 120 mg of calcium. Two plain flour tortillas contain 23 mg.
Seafood
For foods high in calcium, it is hard to top the many varieties of seafood available. Just one cup of shrimp contains almost a third of your daily calcium. Canned salmon with bones can contain up to 490 mg of calcium and one cup of canned mackerel has 600 mg. Sardines are the most impressive, housing an entire day’s worth of calcium in just one cup.
If the thought of choking on a fish bone concerns you, worry not. The companies that package canned fish grind the fish up enough that the bones are miniscule and soft. You will not be biting into sharp, crunchy bones if you choose to go this route.