FoodData Central. US Department of Agriculture Website. Accessed December 16, Updated October 16, Vitamin D. Updated August 7, Compression Fracture Treatment. Diagnosing Vertebral Compression Fractures. You are here Blog. Editor's Top Picks. The following non-milk foods can provide calcium for people who don't include milk in their diets. Notice that some greens, notably spinach and Swiss chard, are not included in this list. Even though these foods have a lot of calcium, very little calcium from these foods is available to the body, because the foods contain binders that prevent the calcium from being absorbed.
Some people who avoid dairy foods take supplements to be sure they are getting enough calcium and vitamin D. If you are concerned about your diet and calcium intake, talk to a registered dietitian. Author: Healthwise Staff. One large orange contains 74 mg of calcium, while a single glass of calcium-fortified orange juice contains mg.
Butternut squash contains 84 mg of calcium per cup. The same serving also provides 31 mg of vitamin C, which is more than one-third of the recommended daily amount. The NIH recommend that men consume 90 mg and women consume 75 mg of the vitamin per day.
Butternut squash is also rich in vitamin A, and there are many versatile recipes. This may not seem like an impressive figure, but arugula contains a lot of water, and it is low in calories, at 5 calories per cup. Arugula also contains high amounts of a compound called erucin, which may combat cancer. Calcium is an important mineral that is easy to obtain through the diet.
Aim to consume 2 or 3 servings of plant-based calcium per day. Anyone unable to meet their daily calcium requirement should talk to a doctor about taking a supplement. The health benefits of tofu are extensive. It is gluten-free and low in calories. Soy and almond milk are good alternatives for those who wish to avoid dairy milk. Find out about the nutritional content of these and other milk…. Vegetables are good sources of vitamins, minerals, and fiber. Some are also good sources of protein.
Learn about the top 10 vegetables for protein…. Vegetarians and vegans must take particular care to consume enough vitamin B, as it is mainly found in meat, eggs, and dairy. Learn what foods to…. A vegan diet excludes animal products, including meat, eggs, and dairy. Learn more about the health benefits of a vegan diet and the nutritional…. You can buy them calcium-fortified to ensure you are getting a good amount of calcium.
Tofu is made from soybeans and is high in calcium. You can also buy tofu that has been fortified with calcium, so has even higher levels. Edamame is also high in calcium. Winged beans a tropical legume native to New Guinea provide the most calcium, followed closely by white beans.
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