10 SOURCES OF CALCIUM FOR THOSE WHO DON'T WANT TO CONSUME DAIRY

The RDA for an adult is 700mg and for a pregnant 1000mg a day.

1. Raw spinach contains 170mg / 100g

2. Sardines contains 550mg / 100g

3. Eggs contains 57mg / 100g

4. Tofu contains 510-1480mg / 100g

5. Raw cardamom contains 170mg / 100g

6. Wholegrain bread contains 100-140mg / 100g

7. Sesame contains 28mg / a tablespoon 

8. Chia seeds contains 205mg / 2 teaspoons. It has six times more calcium than milk!

9. White beans contains 191mg / 1 cup. With them you can make your own hummus.

10. Orange contains 65mg. It complementary has vitamin C which helps the body incredibly!

 

Mary Pan, Clinical Biologist