When you’re dairy free, I’m positive you’ve heard this query. Whether or not from associates, household, or a stranger within the checkout line, it’s normally spoken in a scandalized tone by somebody who’s clearly agog that you simply don’t drink milk.
I confess, the query makes me just a little loopy. As a result of—logically talking—why would grownup people must drink baby-cow development method simply to get sufficient calcium?
But I perceive why individuals are shocked. We’re taught from day one which milk is the supply of calcium in anybody’s food regimen. With out milk, your bones are just about destined to dissolve as you age, proper?
Nonetheless, once you dig into the science, a completely completely different image emerges: A number of research have discovered that ingesting milk doesn’t forestall fractures in any respect.1,2 One research even discovered that ingesting plenty of milk elevated hip fracture threat in older girls.3 Mockingly, taking calcium dietary supplements can be linked to damaged bones4. In truth, it seems to be like getting sufficient, however not an excessive amount of calcium, is the best way to go.
So, what decreases fracture threat? Fruits and veggies.5 This can be as a result of many vegatables and fruits comprise not solely calcium, however magnesium, potassium, and vitamin C, that are important to robust bones. (Vitamin D additionally helps forestall damaged bones; you may get it from solar, dietary supplements, and fortified meals.)
So I’ve settled on a solution to the checkout woman’s calcium query. I merely say:
How a lot calcium do you really want?
Surprisingly, not that a lot. In line with the U.S. authorities, girls ages 19-50 want 1000 mg of calcium per day. And that estimate could also be excessive; the U.Okay.’s Nationwide Well being Service states that adults want solely 700 mg per day.
Since I’m within the States, I’ll record the present U.S. calcium suggestions for adults. (Steerage for teenagers right here.) However for those who’re within the U.Okay., apparently you’re off the hook.
Fortunately, just some of servings of calcium-rich veggies may also help you get the calcium you want whereas powering you up with a bunch of health-boosting vitamins. So seize your reducing board and a superb, sharp knife. Let’s dig into some calcium-rich veggies!
Word: Most calcium values that comply with are per 1 cup cooked vegetable. See observe in italics on the finish of every vegetable entry for additional particulars. All knowledge from the USDA’s Nationwide Nutrient Database.
1. Collard greens: 357 mg calcium
This southern staple is a calcium powerhouse! Strive Superfast Hoisin Collard Greens for a fast and simple option to take pleasure in. (357 mg per 1 cup boiled and drained collard greens, cooked from frozen.)
2. Edamame: 261 mg calcium
That tasty sushi-restaurant appetizer? It comprises over 1 / 4 of your every day calcium and almost 22 grams of protein, almost the identical quantity of protein as 4 eggs! (261 mg per 1 cup boiled and drained inexperienced soybeans)
3. Turnip greens: 249 mg calcium
Presumably the tastiest a part of the turnip, the greens are an awesome supply of calcium. (249 mg per 1 cup boiled and drained turnip greens, cooked from frozen)
4. Nopales: 244 mg calcium – “calcium vegetables”
If nopales, or cactus paddles, are new to you, you’re not alone. However given how wealthy they’re in calcium, they’re on the prime of my to-try record. I’ll be beginning with this scrumptious-looking Uncooked Papaya-Nopal Salad from Gastrawnomica. (244 mg per 1 cup cooked nopales)
5. Kale: 179 mg calcium
Kale remains to be cool, proper? Effectively, in relation to calcium, it definitely is. Suppose you don’t like kale? Strive it on this absurdly addictive (and simple) Kale and Mango Salad with Creamy Ginger Dressing. You might simply have a change of coronary heart. (179 mg per 1 cup of boiled and drained kale; 137 mg per cup of uncooked chopped Scotch kale)
6. Mustard greens: 165 mg calcium
Sluggish-cooking brings out the most effective in calcium-rich mustard greens. I extremely advocate these Vegetarian Mustard Greens from Funds Bytes. They’re tender and attractive for less than $0.70 per serving. (165 mg per 1 cup of chopped, boiled, drained mustard greens)