Tuesday, June 21, 2016

Food Sources of Calcium Dairy Alternatives

Calcium is useful for building strong bones and teeth, also ensures that muscle, nerve cells and is functioning as it should. Adults need 1,000 mg of calcium per day, equivalent to two glasses of milk.

But, what if you're vegan or dairy intolerant? This is the source of calcium than milk you can consume.

Calcium: 86 milligrams in two cups

Supplement: Believe it or not, in addition to calcium, this vegetable contains almost two times more vitamin C than oranges.

Research has also shown that a diet high in vegetables such as broccoli can mrnunrunkan risk of certain types of cancer, including kamker colon and bladder cancer.

Calcium content: 101 milligrams in a cup

Additional: This Superfood contains just 30 calories perporsi, memgandung vitamin C as much as the recommended daily dose, and vitamin A twice the recommended daily intake. Plus, rich in vitamin K, a nutrient that helps blood clot.

Calcium: 98 milligrams in a cup

Supplement: Edamame have eaten in China and Japan for thousands of years. Edamame contains nine essential amino acids and eight grams of fiber perporsinya.

Bok Choy
Calcium: 74 milligrams per cup

Addendum: A cup of bok choy mrngandung only nine calories. Bok Choy is also a source of vitamin A, vitamin C, and potassium.

Calcium: 74 milligrams in one large orange and 27 milligrams in a cup of orange juice

Supplement: you know that oranges are rich in vitamin C to raise the body's immunity, low in calories and full of antioxidants.

Calcium content: 351 milligrams per 3.75 onsnya.

Extras: In addition to calcium, sardines are also full of vitamin B-12, which is an essential nutrient for the brain and nervous system health. Sardines also contain vitamin D, which is essential for healthy bones and very difficult to obtain in many other foods.

Calcium: 82 milligrams in a cup

Supplement: Okra contains soluble fiber that is effective against constipation, as well as vitamin B6 and folate.

Calcium content: 434 milligrams per half cup

Supplement: Tofu is a source of vegetable protein. This food is delicious when pan-fried, or stewed with herbs and vegetables.

Calcium: 75 milligrams perons

Supplement: Almonds also contain about 12 percent of the recommended daily dose of protein and is rich in vitamin E and potassium. Plus, mengandunv type of good fat that helps lower bad cholesterol levels as long as you enjoy it in moderate amounts.

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