Generally, people think that milk and dairy products are the only way of getting the required calcium for the day. People between the ages of 19-50 need 1.000 mg of calcium on daily basis. Also, during the period of adolescence, the recommended calcium intake for ages 9-18 is 1.300 mg. people older than 50 should get 1.200 mg of calcium, while women in postmenstrual period who are not under hormone therapy should get 1.500 mg of calcium on daily basis.
However, milk is not the best choice for your daily calcium intake because humans barely absorb the calcium from cow`s milk. Also, it is important to consume organic milk from grass-fed cows because it is not treated with hormones or antibiotics and is less processed.
Fortunately, there are many healthy foods which are rich source of calcium and can help you maintain strong bones and teeth and prevent blood clotting. Moreover, they improve the nerve and muscle function in your body and are excellent substitute for those who are lactose intolerant.
Here are five healthy foods that come with a great dose of calcium:
Kale
Kale is loaded with calcium and many other nutrients. A cup of green smoothie made of raw kale contains about 90 mg of calcium. Also, a 3.5 cup of kale salad contains 315 mg of calcium, which is more than the calcium contained than a glass of cow`s milk. Kale is also rich in manganese and phosphorus, both of which play an important role in maintaining healthy bones.
Spinach
Spinach is a better source of calcium than a cup of milk. For example, a cup of spinach contains 24.8 mg of calcium. This accounts for 24.5% of your daily value intake. Its rich manganese content makes it essential for normal bone and joint development. Spinach will provide you with almost 84% of your daily value intake of manganese.
Collard Greens
If you want to maintain your normal bone structure, collard greens can be of great use. With the consumption of only two cups of collard greens you will obtain 452.2 mg of calcium, which is nearly 90% of your daily value intake. Also, collard greens are loaded with vitamin B6 and folic acid which have the ability to reduce the homocysteine levels. Homocysteine is a non-protein amino acid which has been proved to damage the structure of bones.
Collard greens, spinach, or kale can be used to prepare a daily smoothie which can be the perfect substitute for milk. Also, you can prepare collard greens by lightly steaming and marinating them with lemon juice, honey, dill weed, extra virgin oil, and sea salt.
Sesame Seeds
Another natural source of calcium is the sesame seed. Only a quarter cup of sesame seed contains 351 mg of calcium, which is a perfect substitute for a glass of milk. Simply sprinkle a quarter cup into your salad or spreading tahini (sesame seed paste) onto the whole grain toast. Tahini is a butter-type paste made from ground and hulled sesame seeds, and can be served on its own or can be found within hummus or baba ghanoush.
Organic Yogurt
People who enjoy dairy products should consume organic yogurt from grass-fed cow. It contains 447.4 mg of calcium in just one cup, which is approximately 45% of your daily value intake of calcium. Also, organic yogurt contains 35.2 % of your daily value of phosphorus, an essential mineral responsible for development of normal bone structure and bone regeneration.
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