What are some good sources of nondairy calcium?

Calcium alone can not stable, it must combine with any of the following salts: carbonate (calcium carbonate), citrate (calcium citrate), phosphate (calcium phosphate), lactate (calcium lactate), gluconate (calcium gluconate), etc. Dark green leafy vegetables have relatively high calcium concentrations. You must have vitamin D from supplements or sunshine to absorb dietary nondairy calcium. Half hour daily of sun light on skin provides sufficient vitamin D to absorb calcium from nondairy source.

Calcium is more poorly absorbed when eating with a high protein diet, or high phosphorus foods (such as soda pop and milk). Calcium also is not well absorbed from sesame seeds unless they are ground or pulverized. Cow's milk contains approximately 300 mg of calcium per cup.

The recommended daily allowance (RDA) ranges are 800 milligrams to 1200 mg for pregnant or lactating women in the USA. Non-Dairy Food Sources of Calcium are as below: • Fortified ready-to-eat cereals(various) 1 oz = 236-1043 mg • Soy beverage calcium fortified 1 cup = 368 mg • Orange Juice Calcium Fortified 1 cup = 350 mg • Sardines Atlantic in oil drained 3 oz = 325 mg • Tofu, firm, prepared with calcium 1721 milligrams per 8 oz or 1 cup • Tofu, regular, prepared with nigari, 260 milligrams per 8 oz or 1 cup • Pink salmon canned with bone 3 oz = 181 mg • Collards cooked from frozen 1/2 cup = 178 mg • Molasses blackstrap 1 Tbsp = 172 mg • Spinach cooked from frozen 1/2 cup = 146 mg • Soybeans green cooked 1/2 cup = 130 mg • Turnip greens cooked from frozen 1/2 cup = 124 mg • Ocean perch Atlantic cooked 3 oz = 116 mg • Oatmeal plain and flavored instant fortified 1 packet prepared = 99 – 110 mg • Cowpeas cooked 1/2 cup = 106 mg • White beans canned 1/2 cup = 96 mg • Kale cooked from frozen 1/2 cup = 90 mg • Okra cooked from frozen 1/2 cup = 88 mg • Soybeans mature cooked 1/2 cup = 88 mg • Blue crab canned 3 oz = 86 mg • Beet greens cooked from fresh 1/2 cup = 82 mg • Clams canned 3 oz = 78 mg • Rainbow trout farmed cooked 3 oz = 73 mg http://dairyfreecooking.about.com/od/dairyfreebasics/tp/CalciumFoods.htm http://www.ellenskitchen.com/faqs/calcium.html http://www.keepkidshealthy.com/nutrition/calcium_non_dairy.html.

There are several sources of non-diary calcium. You friend can get enough calcium from foods, such as *Dark green leafy vegetables and herbs: includes, cooked turnip greens, cooked collards, cooked spinach, cooked kale, parsley, cooked mustard greens, dandelion greens, lettuce (head and romaine), nettles and wild lettuce. *Peas and Beans: split peas, soybeans, garbanzo beans, black beans and lentils *Seeds and Grains: brown rice (cooked), quinoa (cooked), Dried tapioca, corn meal, oats, almonds, walnuts, sunflower seeds, sesame seeds, calcium fortified corn and whole wheat flour *Seafood: which includes, shrimp, salmon with the bones, raw oysters, sardines with bones and mackerel with bones *Sprouts: such as soy and alfalfa *Sea vegetables (dried and powdered seaweed): such as agar-agar *Specialty foods: Which includes fresh Carrot juice, Fish, canned salmon eaten with bones , canned sardines or mackerel eaten with bones, Molasses ( black strap and unsulphured), Sesame butter , Soy beverage (unfortified and calcium-fortified), Tofu *Calcium Supplements: can also be taking, if she does not get enough from her food.

Here is a list of foods that are non dairy, healthy and also contain healthy amounts of calcium, as part of a regular healthy diet: Agar Beet greens cooked from fresh Blue crab canned Broccoli Clams canned Collards cooked from frozen Cowpeas cooked Dandelion greens cooked from fresh Figs Fortified ready-to-eat cereals Ginger Bread Kale cooked from frozen Leafy Green Vegetables Molasses blackstrap Oatmeal plain and flavored instant fortified Ocean perch Atlantic cooked Okra cooked from frozen Oranges Orange Juice Calcium Fortified Pak-choi Chinese cabbage cooked from fresh Pink salmon canned with bone Rainbow trout farmed cooked Refried Beans Rice Milk Sardines Sesame Seeds Soybeans Soybeans green cooked Soybeans mature cooked Soy beverage calcium fortified Spinach Sweet potatoes Tofu Tofu firm prepared with nigarib Turnip greens cooked from frozen White beans canned.

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