Calcium is the most abundant mineral in the body, and is found naturally in a variety of foods. It should be complemented with minerals and vitamin K2 to avoid bone disease, according to Dr. Robert Thompson, author of The Calcium Lie.
Calcium is the most abundant minerals in the body, making up 1-2% of a healthy adult's body weight. Ninety-nine percent of that calcium is stored in teeth and bones, and the body maintains a consistent concentration of calcium. If you are not consuming sufficient calcium through diet, your body will extract the calcium it needs from bone tissue, thereby accelerating bone loss.
Calcium requirements are dependent upon age. The recommended daily allowance (RDA) for adults age 19 - 50 is 1000 mg. That number increases to 1200 mg for women beginning at age 51 and for men beginning at age 71. Contrary to popular belief, you do not need milk to obtain calcium. Check out some dairy-free foods that are packed with calcium.
Tofu
This meat alternative is made of dried soybeans that have been ground up and boiled. It's a great way to add lots of protein, little fat, and calcium to any meal.
White Beans
Creamy and light, these legumes are a great source of calcium and iron. Add them to a pasta dish with veggies, or skip the chickpeas and make your own hummus with white beans.
Almond Butter
One ounce of almond butter contains 8 mg of calcium. It's also a great source of magnesium, copper, zinc and iron. Try Raw Apple Sandwiches with Date Caramel Almond Butter or Raw Almond Chunky Monkey Ice Cream.
Beans
Soybeans, white beans, navy beans and pinto beans, in particular, are good sources of calcium. White beans, which have 191 mg of calcium per cup, lend themselves really well to soups and veggie burgers. Try Escarole and White Bean Soup and White Bean and Sweet Potato Burgers.
Vegetables - Fennel, Broccoli, Artichoke
It is surprising out that fennel, broccoli and artichokes made the list of foods packed with calcium. One tablespoon of fennel seed contains 59 milligrams of calcium. One broccoli stalk, raw, contains 71 mg of calcium. One medium artichoke has 25 mg of calcium.
Sardines
There's nothing fishy about sardines-they are one of the healthiest fish. Along with calcium, they also provide a hefty dose of omega 3's and vitamin D.
Sesame Seeds
These unassuming seeds are more than just a hamburger bun decoration. Sesame seeds can help lower blood pressure, reduce inflammation, and may even fight against certain cancers.
Seaweed:
Fish aren't the only, well, fish in the sea. Seaweed is full of calcium, fiber, and iodine, which helps with proper thyroid function .
Source:
http://www.onegreenplanet.org/vegan-health/10-dairy-free-foods-packed-with-calcium/
http://www.wholefoodsmarket.com/blog/whole-story/non-dairy-sources-calcium
http://www.mindbodygreen.com/0-8033/11-dairy-free-sources-of-calcium.html
http://greatist.com/health/18-surprising-dairy-free-sources-calcium
