Calcium is known for playing an important role in bone development, healing and growth. The most commonly known foods that have calcium are unfortunately found in dairy, which a lot of people don’t consume either because they are lactose intolerant, vegan, or just out of habit.
Vitamin D is required by the body to absorb calcium. A half hour in the sun would normally provide sufficient Vitamin Ds for the body to absorb calcium. Vitamin D supplements are also used as an alternative.
Calcium is poorly absorbed by people eating a high protein diet.
The following are non-dairy sources of high calcium per 8oz cup.
- Canned salmon, sardines or mackerel with bones. (440mg to 569mg)
- Black strap molasses. (2,820mg)
- Cooked turnip greens, kale, brocolli or mustard greens. (450mg)
- Cooked bok choy. (330mg)
- Nori (1,200mg)
- Kombu (2,100mg)
- Wakame (3,500mg)
- Agar-agar (1,000mg)
- Tapioca (dried) (300mg)
- Almonds (750mg)
- Sesame Seeds (whole unhulled) (2,100mg)
Adults require about 1,000 to 1,200 mg per day.