Tue Jul 29, 2008 4:33PM
Getting More Calcium
There are plenty of other sources of calcium besides dairy products. Try these excellent choices:
· One cup raw kale (90 mg calcium)
· One cup of pinto beans (79 mg calcium)
· One quarter cup of raw almond butter
· One ounce of chia seeds (177mg calcium)
· Three ounces of canned salmon with bones (181 mg calcium)
· One cup of soy yogurt (309 mg calcium)
· One cup of chopped broccoli (43 mg calcium)
Another option is to purchase calcium-fortified foods. You can easily find calcium-fortified foods in the grocery store. For example, Organic Valley fortified orange juice has over 300 mg calcium per cup, and one cup of Total cereal has over 1000 mg calcium.
Use rice, almond, hemp or soy milk with the cereal, instead of cow's milk, if not able to digest lactose. Still, remember that you need more than calcium to prevent or slow down osteoporosis. Your body needs adequate amounts of vitamin D to be able to use calcium properly.
Another important component is resistive exercise, such as lifting weights. Weight bearing exercise puts stress on your bones in a good way and helps to keep them strong.