Boost your bone health with plant-based sources of calcium! While dairy is often touted as the best source of this important nutrient, there are plenty of non-dairy options that offer not only calcium but a range of other essential nutrients for bone health.
Mother Nature has a way of providing nutrients in the right balance, such as calcium and magnesium, which is not always the case with dairy products. Plant-based sources of calcium also provide vitamins A, K, and C, boron, manganese, zinc, and phytoestrogens, all of which are important for maintaining strong and healthy bones.
You can easily meet your daily calcium needs without consuming dairy products, which are not necessary for our survival. Here are some great plant-based sources of calcium:
100g tofu – 350mg
100g soy yogurt – 110mg
100g chickpeas – 100mg
100g pinto beans – 110mg
80g kale – 180mg
80g spinach – 120mg
100g bok choy – 75mg
2 tbsp flaxseed – 50mg
1 cup of broccoli – 42mg
30g almonds – 72mg
Don’t worry about oxalates in some of these foods inhibiting calcium absorption, as cooking them can break them down, or adding a squeeze of lemon to raw spinach in your smoothie can help with absorption. And, as long as your gut is healthy, any remaining oxalates will be broken down there. Remember, the recommended daily allowance of calcium is 700mg per day.
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