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How to get more calcium in your diet

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How to get more calcium in your diet
How to get more calcium in your diet

This vital mineral is more than just good for bones. These simple foods will help you get more of this important mineral.

What is the recommended daily Njami Njami – Cooking & Recipes intake of fat? Find out.

Low-fat or skim milk

One of the best ways to get calcium is through milk. One cup provides almost three-quarters of your daily calcium needs. It can be used to make hot chocolate, hot cocoa, or blended with frozen bananas or chopped mangoes for a nutritious milkshake.

Collard Greens

Collard greens are a great source of calcium. One cup of cooked collard greens contains 260mg. Research also shows that calcium from cruciferous vegetables such as collards is well absorbed. However, spinach calcium is not. There are two other greens you should try. Both broccoli and kale contain calcium, but in smaller quantities.

Yogurt that is low-fat or nonfat

A cup of plain yogurt, nonfat or low fat (1%) provides almost half of your daily calcium requirements. Mixing a tablespoon of jam into plain yogurt will make it delicious and cost-effective. Although Greek yogurt contains less calcium than regular yogurt, it still provides a great source of calcium with approximately 290 mg per cup.

Rhubarb

One cup of cooked Rhubarb contains a third your daily recommended intake of calcium. Serve it over sugar with vanilla yogurt or whipped cream. You can also make a rhubarb sauce to go with chicken or pork chops.

Alternatives to Milk

Not into dairy? It’s okay. You can find a fortified alternative to milk (such as soy milk or almond milk) that has a similar nutritional profile to milk. A single serving should provide at least 25% of the daily value for calcium and vitamin D.

Part-Skim Ricotta

Part-skim ricotta has the highest calcium content. Half a cup of part-skim mozzarella has twice the calcium content of a cup milk. For a delicious breakfast treat, pair it with berries and sliced peaches.

Tofu

Tofu is a great source of protein for vegetarians. It also provides 25 percent of your daily calcium requirements. Make sure to check that the tofu you buy is calcium-set (calcium-set is the type that has been packed with liquid and not in a container).

Sardines

Three ounces of sardines, with the bones, provides a third of your daily calcium intake and a healthy dose of brain-boosting omega-3s. You can either eat it on its own or add sherry vinegar, lemon zest and other condiments.

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