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There may come a time when your body need more calcium. If and when that happens, eating these foods definitely helps.
While the majority of leafy greens are rich in nutrients, kale takes its place at or near the top of the list. Kale is a popular choice for people who want to up their daily calcium intake, due to its food preparation versatility.
You can eat kale raw or cooked, baked, sautéed and even blended into smoothies. There is 101 mg of calcium in just one cup of raw kale, not to mention a healthy dose of vitamin K and twice the recommended daily amount of vitamin A.
Many vegetarians use tofu as a replacement for meat due to its high level of protein and iron. But, what most people don’t know is that it is also an excellent source of calcium.
On its own, tofu is mostly flavorless. When cooking with tofu, however, it takes on whatever other flavors you add to the dish. Whether or not you’re vegetarian or vegan, there are hundreds of recipes for tofu (ranging from savory to sweet) for you to enjoy,
A prepared spinach salad provides around 24.5 percent of the daily recommended intake of calcium. Spinach is a delicious leafy green vegetable high in manganese and folate as well. It’s a very heart-healthy option to include in your diet, because it’s been known to lower both blood pressure and homocysteine levels.
One cup of plain yogurt contains around 300 mg of calcium, which calculates to 30 percent of the amount you need to consume every day.
Organic yogurt is an excellent alternative to milk for people who still want to include dairy in their diets. In fact, you can substitute out milk for organic yogurt in most recipes that call for it. The next time you fry chicken, try adding yogurt to the frying batter for some extra zing in flavor.