United Preference Health & Wellness

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18 Surprising Dairy-Free Sources of Calcium

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Calcium helps the body maintain healthy blood vessels, regulate blood pressure, and even prevent insulin resistance, which could lead to Type 2 diabetes.  Adults should consume about 1,000 mg of calcium per day and it is the most abundant mineral in the body.  Keep in mind that the body needs Vitamin D in order to efficiently absorb Calcium.  Read the list of 18 surprising dairy-free sources of Calcium below.

Naturally Occurring Calcium
1. Sardines: 
321 mg (32% DV)

2. Canned Salmon: 232 mg (23% DV)

3. Kale: 188 mg (19% DV)

4. Black-eyed Peas: 185 mg (18% DV)

5. Blackstrap Molasses172 mg (17% DV)

6. White Beans191 mg (19% DV)

7. Seaweed126 mg (13% DV)

8. Dried Figs107 mg (10% DV)

9. Turnip Greens197 mg (20% DV)

10. Sesame Seeds88 mg (9% DV)

11. Bok Choy74 mg (7% DV)

12. Almonds: 72 mg (7% DV)

13. Oranges: 65 mg (6% DV)

Fortified with Calcium
14. Firm Tofu861 mg (86% DV)

15. Orange Juice500 mg (50% DV)

16. Soymilk: 300 mg (30% DV)

17. Instant Oatmeal: 187 mg (19% DV)

18. Cheerios: 114 mg (14% DV)

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