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List non dairy calcium rich foods that prevent osteoporosis

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Although women are more vulnerable to osteoporosis, it can affect men also. One of the main reasons behind loss of bone density is lack of calcium in your diet. Furthermore, it is quite common among menopausal women and therefore, they are advised calcium supplements. However, you can cut down the risk with eating foods rich in calcium and essentially vitamin D.


The primary sources of calcium undoubtedly come from dairy foods, however too much consumption of dairy can increase your weight, which is again a problem. This is why we are here to educate you about the non dairy calcium rich foods capable of protecting you from osteoporosis.


Calcium rich vegetables

Almost all leafy green and cruciferous vegetables are enriched with calcium. It includes spinach, broccoli, collard greens, turnip greens, kale and cabbage, and rhubarb. Also include red and green pepper and mushrooms in your diet. The best way to eat is the form of salads. You can sauté, steam or grill the vegetables without overcooking.


Fruits for your bones

When you think of getting your daily dose of calcium, the first thing that should come to your mind is – orange. Drink a glass of fortified orange juice to make your bones strong. Your osteoporosis fruits platter must also contain tangerine, kiwi, mulberries, kiwi, kumquats, prunes and pears. And do not forget to eat a handful of dry fruits like dates and dried apricots strengthen your bones.


Legumes and pulses

Soya beans contain high amounts of calcium. If you are looking forward to protect your bones from osteoporosis then you must eat some serving of soya beans. Brussels sprouts, chickpeas, kidney beans, and black-eyed beans contain good amount of calcium.


Calcium loaded fish

Start eating fish to suffice your daily intake of calcium. Sardines, tuna and salmon are the best sources of calcium and above all they are healthy. Bake or smoke them to get the best dose of calcium and avoid deep frying. Shellfish, oysters and crabs also contain calcium but should be consumed in limited amounts.


Calcium enriched nuts and seeds

The list of nuts containing calcium includes almonds, Brazil nuts, cashews, and walnuts. Try to cook your food or garnish your salads with sesame seeds because they are enriched with calcium.


Fortified whole grains and cereals

Your doctor will certainly ask you to eat fortified cereals and whole grains daily in your breakfast. This is because they not only contain calcium but also essential vitamins and minerals like vitamin D and K, potassium and magnesium which help to restore your bone health. Keep eating oats, whole bread pasta, brown rice, muesli and toss it with fruits for to receive the perfect nutrition. You can opt to supplement dairy milk with soya or rice milk for a change.

Written by: healthplus24.com team
Date last updated: June 19, 2014

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