pictures of 10 non-dairy calcium rich sources

Summary

Discover the integrative approach to strong, resilient bones with our latest blog by Renee Alwan Percell, MMS, PA-C at the Couri Center. Dive into the crucial role of calcium intake for women's wellness, while uncovering diverse dietary sources and essential insights to prevent osteoporosis. Elevate your approach to bone health through integrative practices such as weight training, limiting sugar and reducing inflammation. Ready to strengthen your bones and empower your body? Schedule a bone health consult with us today.

Understanding Your Calcium Needs 

Diet and bone health are essential for men and women.  Bones require calcium to be healthy and strong.  Increasing your daily calcium intake through your diet can help to ensure you get the calcium you need.  It is important to consider your bone health because studies suggest that approximately one in two women and one in four men age 50 and older will break a bone due to osteoporosis.  The consequences of these fractures can be devastating.

The US Recommended Daily Amount (RDA) of calcium for women aged 50 or less is 1,000 mg per day and 1 200 mg per day for women over 50.  For men, the recommendation is 1,000 mg per day up to 70 years,  increasing to 1,200 mg per day thereafter.

There are two primary forms of calcium in supplement form: calcium carbonate and calcium citrate.  Calcium carbonate should be taken with food, and calcium citrate can be taken on an empty stomach or with food.

Beyond Dairy: Exploring Non-Dairy Calcium Sources 

You can also get calcium in your diet, and a common misconception is that calcium is only found in dairy. There are many non-dairy forms you can include in your diet that are rich in calcium.  Calcium amounts in your food can be found on the US Department of Agriculture (USDA) Food Data Central database. 

Sardines

Canned sardines with the bones have 1000mg of calcium per cup.  They also are loaded with omega-3 fatty acids.

Parsely

One cup of sliced and boiled parsley has 912 mg of calcium.

Almonds

660 mg per cup

Flax seeds

610 mg per cup

Soybeans

426 mg per cup

Tofu 

516 mg per cup

Garbanzo beans

340 mg per cup

Walnuts

280 mg per cup

Spinach

250 mg per cup

Swiss Chard

125 mg per cup

Bone Health: An Integrative Lifestyle Approach

Supplements are only part of the equation for a healthy life.  While Calcium is vital for bone health, it is a perfect blend of a healthy lifestyle that can impact bone health. Inflammation is a primary factor that contributes to bone loss. A sedentary lifestyle, smoking, alcohol, and sugar consumption encourage inflammation and can negatively impact not only your bones but overall health in general.  Being mindful of not only supplementation but also your daily lifestyle will optimize your best self. 

Take Charge of Your Bone Health

It is important to know the small things you can incorporate into your lifestyle that your body will thank you for later. At the Couri Center, we’re committed to helping you understand and optimize your bone health. Our team can provide personalized guidance and support, empowering you to make informed decisions for a healthier future. Contact our office today for a bone health consult and embark on your journey to stronger bones and greater well-being.

 

Be well,

Renee Alwan Percell, MMS PA-C

 

DISCLAIMER: THE INFORMATION PROVIDED ON THIS WEBSITE IS INTENDED FOR GENERAL INFORMATIONAL PURPOSES ONLY AND IS NOT INTENDED TO BE A SUBSTITUTE FOR PROFESSIONAL MEDICAL ADVICE, DIAGNOSIS, OR TREATMENT. THE INFORMATION PROVIDED IS CURRENT AS OF THE DATE OF PUBLICATION OR LAST REVIEW, BUT MEDICAL KNOWLEDGE IS CONSTANTLY EVOLVING, AND THE INFORMATION MAY BECOME OUTDATED OVER TIME.

References:

https://fdc.nal.usda.gov/

https://ods.od.nih.gov/factsheets/Calcium-Consumer/

https://www.bonehealthandosteoporosis.org/patients/what-is-osteoporosis/