Whether you're vegan, lactose intolerant, or just need a nutrient boost, it's good to know that milk isn't the only source of calcium. Aside from nuts, fortified cereals, tofu, and orange juice, fruits and veggies help offer the 1,000 milligrams of calcium you need every day. Check out the list below to see how produce stacks up in the calcium department and for ideas about new ways to get more of this important nutrient into your diet.
| Food | Calcium (mg) |
|---|---|
| 1 cup apricots, dried | 71.5 |
| 1 cup beet greens, cooked | 164 |
| 1 cup fresh blackberries | 41.8 |
| 1/2 cup black soybeans | 80 |
| 1 cup broccoli, cooked | 62.4 |
| 1 bunch broccoli raab, cooked | 516 |
| 1 cup collard greens, cooked | 266 |
| 5 dates | 77 |
| 1/2 cup edamame | 48.8 |
| 5 figs | 67 |
| 1/2 cup great northern beans | 69.5 |
| 1 cup kale, cooked | 93.6 |
| 1 cup okra, cooked | 123.2 |
| 1 medium orange | 48.4 |
| 1 cup spinach, cooked | 245 |
| 1 cup turnip greens, cooked | 197 |
from POPSUGAR Fitness http://ift.tt/1vfOU6F
No comments:
Post a Comment