#boisementalhealth 
By Laura Schwecherl
Fun fact: Calcium is the most abundant mineral in the body, and is found naturally in a wide variety of foods and beverages and added to many others! (Hellooo, orange juice.) But whether lactose-intolerant or sick of wine and cheese parties, there's no need to rely only on dairy products for that daily dose of calcium. Here's why we should get enough calcium -- and all the unexpected ways to get enough of it.
Beyond The Dairy Aisle -- The Need-To-Know
It's no secret that calcium is vital for strong bones and teeth, but it goes beyond that. This mineral also helps the body maintain healthy blood vessels, regulate blood pressure and even prevent insulin resistance (which could lead to Type 2 diabetes). Adults should consume about 1,000 milligrams of calcium per day, (which you can get easily in 24 hours from one glass of skim milk, one thick slice of cheddar cheese and one cup of plain yogurt), yet most Americans still miss the mark. According to one survey, only 16 percent of females ages 20 to 29 females get enough calcium. The main calcium contenders are milk, yogurt and cheese, but dairy shouldn't be the only dietary pit stop to fill up on this nutrient. Leafy greens, seafood, legumes and fruit also contain calcium, and many foods and drinks are fortified with the mineral. Just remember to try and pair non-dairy sources of calcium with vitamin D: The body needs vitamin D to help absorb calcium!
Craving Calcium? Your Action Plan
Here's a list of foods and beverages filled with calcium (no cows required), along with recipes to help make them an everyday occurrence in a variety of meals.
Natural Calcium
Most Americans aren't getting enough nutrients through natural foods alone, and rely on enriched foods and supplements too. So sail down the grocery aisle and stock up on these items, au natural!
1. White Beans: 191 milligrams (19 percent DV) in 1 cup canned
Creamy and light, these legumes are a great source of calcium and iron. Add them to a pasta dish with veggies, or skip the chickpeas and make your own hummus with white beans.
2. Canned Salmon: 232 milligrams (23 percent DV) in 1/2 can with bones (which provides the calcium!)
To avoid putting a dent in the wallet, canned salmon is a great way to go. Here's the catch: It's the bones in canned salmon that hold all the calcium, so they need to be mashed up right along with the salmon meat for all the benefits! But don't get turned off just yet -- the canning process softens the bones so they easily break apart and are unnoticeable when mixed in with the rest of the can's contents. For a boost of calcium and omega 3s, try these salmon cakes.
3. Sardines: 321 milligrams (32 percent DV) in about 7 sardine fillets
There's nothing fishy about sardines -- they are one of the healthiest fish to munch on! Along with calcium, they also provide a hefty dose of omega 3s and vitamin D. Try adding them to a Greek salad or eat 'em straight out of the can.
4. Dried Figs: 107 milligrams (10 percent DV) in 8 whole dried figs
For a sweet treat, this dried fruit packs an antioxidant, fiber and calcium punch. Eat them as a midday snack, or turn these delicious dried fruits into a creamy jam.
5. Bok Choy: 74 milligrams (7 percent DV) in 1 cup
This versatile Chinese cabbage provides a hefty dose of vitamins A and C, along with calcium and fiber. Stir-fry bok choy with garlic and olive oil for a perfect side dish.
6. Blackstrap Molasses: 172 milligrams (17 percent DV) in 1 tablespoon
When the sweet tooth strikes, it's best to go natural. Blackstrap molasses is darker in color and richer in flavor than regular molasses, and is filled with calcium, iron and other vitamins. Plus, it's a great sweet and flavorful addition to many dishes. Drizzle some on pancakes, or use it to make brown sugar.
7. Kale: 188 milligrams (19 percent DV) in 2 cups raw (chopped)
This superfood is filled with calcium and antioxidants, and is perfect to use as the base of any salad when shredded into thin strips. A kale salad with apricots and avocado is a perfect springtime dish.
8. Black-Eyed Peas: 185 milligrams (18 percent DV) in 1/2 cup canned
I gotta feeling this is not just a band. These beans are filled with calcium, potassium, folate and more! Skip the fat-filled mayo and whip up this black-eyed pea spread to pump up any sandwich or appetizer.
9. Almonds: 72 milligrams (7 percent DV) in 1/4 cup dry roasted (about 20 nuts)
You're "nuts" if you don't grab a handful of almonds every now and then! They're the most nutritionally dense nut, packing a crazy amounts of nutrients per calorie and ounce. Aside from calcium, they also contain potassium, vitamin E and iron. Sprinkle on a salad or make your own almond butter. Just watch out for portion size!
10. Oranges: 65 milligrams (6 percent DV) in 1 medium fruit
Orange you glad we included oranges?! Full of vitamin C and calcium, this fruit is a great mid-morning snack, or use its citrus flavor to brighten up any dish, like these honey-orange carrots.
11. Turnip Greens: 197 milligrams (20 percent DV) in 1 cup cooked (chopped)
This leafy green comes from turnip bulbs, and is filled with calcium, antioxidants and folate, which could help improve mood. Sauté them as a side dish, or spice things up and make a turnip tart.
12. Sesame Seeds: 88 milligrams (9 percent DV) in 1 tablespoon
These unassuming seeds are more than just a hamburger bun decoration. Sesame seeds can help lower blood pressure, reduce inflammation and may even fight against certain cancers. Use their nutty crunch in a salad, or add to this sautéed spinach dish.
13. Seaweed: 126 milligrams (13 percent DV) in about 1 cup raw
Fish aren't the only, well, fish in the sea. Seaweed is full of calcium, fiber and iodine, which helps with proper thyroid function. Bring a bowl of risotto up a notch with this seaweed recipe. Feel like keeping it simple? Try your hand at a classic miso soup.
Fortified With Calcium
Fortifying foods with calcium has become a popular way to help people consume a balanced diet, but some studies do suggest eating foods with naturally occurring nutrients is the better route to take. So just make sure you're not only reaching for the fortified kinds!
14. Instant Oatmeal: 187 milligrams (19 percent DV) in 1 cup
Many cereals and grains are now fortified, including our favorite morning breakfast. And while the instant kind doesn't boast the same benefits as old-fashioned rolled oats, it's a quick breakfast option that's full of fiber and calcium. Just choose the kinds without added sugar.
15. Orange Juice: 500 milligrams (50 percent DV) in 1 cup
In moderation, fruit juice is a perfect pairing for morning pancakes or eggs! Enjoy a tall glass for calcium and vitamin C, or pour over a salmon fillet.
16. Soymilk: 300 milligrams (30 percent DV) in 1 cup
A cow's milk not your cup of tea? Soymilk is a great option and contains more protein than regular milk. Pour in a morning bowl of cereal or add to coffee with some cinnamon.
17. Firm Tofu: 861 milligrams (86 percent DV) in 1/2 cup
We know what you're thinking: What exactly istofu? This meaty-textured vegetarian alternative is actually made of dried soybeans that have been ground up and boiled. It's a great way to add lots of protein, little fat and (of course) calcium to any meal! What's on the dinner table tonight? Try this caramelized tofu.
18. Cheerios: 114 milligrams (14 percent DV) in 1 cup
They're touted for helping lower cholesterol, but Cheerios also pack a significant amount of calcium into our cereal bowl. Enjoy with skim or soy milk and sliced strawberries, or in homemade trail mix for extra crunch.
Do you have any favorite calcium-packed non-dairy foods you eat on the regular? Tell us below!
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#idahomentalhealth
from Anxiety Agoraphobia Bipolar Disorder Evaluations and Treatment in Boise, Treasure Valley, Idaho http://ift.tt/1qxZFB0
Health and Fitness - The Huffington Post
7 Worrisome Facts About Caffeine
By Melaina Juntti for Men's Journal
What's the largest, least regulated and most misunderstood drug trade in America? That would be caffeine. In his brand new book Caffeinated, investigative reporter Murray Carpenter takes a deep dive into this white-powder stimulant. The author says we underestimate nearly everything about caffeine: its prevalence in our daily lives, its health benefits, its negative impacts on our bodies and patterns. Carpenter shares a peek into his book's most intriguing -- and sometimes surprising -- revelations.
Caffeine makes us act like lab rats.
"With caffeine -- coffee and tea especially -- people develop very consistent patterns," says Carpenter. "They hit it hard early in the day and then fade off in afternoon. It's predictable self-administration, kind of like a lab rat pushing a lever that'll give them the next expected hit of a drug." These patterns become so ingrained that many of us don't even realize how long it's been since we've gone without. "People go months, years, even decades without skipping caffeine a single day, which says a lot about how powerful it is," he says.
Coffee packs way more caffeine than soda.
"Most caffeinated sodas have 35 to 40 milligrams of caffeine per 12 ounces," says Carpenter. "Even if you drink five cans a day, that's a really moderate caffeine intake compared to what most coffee drinkers consume. The caffeine in coffee is more concentrated, so even a five-ounce cup of weak coffee has almost twice as much as a can of soda. Strong coffee could have three times the caffeine. A 16-ounce Grande coffee from Starbucks has almost as much as nine cans of soda." Energy drinks, of course, are a different story.
One cup of strong coffee a day is enough to get you hooked.
"From research, we know that most people who regularly consume 100 milligrams of caffeine a day will experience withdrawal symptoms if they stop abruptly," says Carpenter. That's roughly three cans of soda or, depending on how strong it is, one or two cups of coffee. But even if you become dependent on caffeine, consuming a few hundred milligrams a day probably isn't too troublesome. "For most adults, 300 to 400 milligrams a day is considered moderate, although that varies dramatically depending on your size, genetic predisposition and many other factors," Carpenter says. "Some people, such as smokers, process caffeine more quickly, so they need more to get the same effect."
Overdoing caffeine can cause problems.
"One of the most common problems of getting too much caffeine is insomnia or sleeplessness," Carpenter says. "But caffeine's effect on sleep really differs from person to person. Some can drink coffee right up until they go to bed and then sleep like babies. For others, if they have caffeine after dinner, they'll lie in bed with their heart thumping and mind wandering." Caffeine also promotes anxiety, Carpenter says, which is already a huge problem for so many Americans. Caffeine can make it much worse. Another big issue: "Caffeine leads to a vicious circle of supplementation," he says. "You get all jacked up on caffeine to get through the day and then have to put the brakes on hard. People often need beer or sleeping pills to wind down. Then they wake up feeling drowsier than normal, so they have to go right back to caffeine to fire up."
It's easy to build tolerance for caffeine.
Negative effects aside, there's a reason we use caffeine -- and depend on it. "Caffeine is really powerful and effective for increasing mental acuity and focus," Carpenter says. Research shows it boosts athletic performance as well. However, these positive benefits usually wane the longer we regularly use caffeine. "Most people develop tolerance, so the coffee you drink today will not have the same effect as the first cup you ever had," says Carpenter. But caffeine tolerance differs from that of other drugs in that you can recalibrate it. For example, an alcoholic might quit drinking for years, but if he picks it up again, he'll usually be right back in the problem zone. Not necessarily true for caffeine. "With caffeine, you can reset your baseline pretty quickly if you quit for even a week," Carpenter says. "You'll go through withdrawals, but then when you start on it again, you will notice a bigger boost than you got before you quit."
Natural caffeine is no better than synthetic.
"It's really the same chemical, whether it's carved away from an ingredient in which caffeine naturally exists, such as guarana or kola nuts, or it's cobbled together in a laboratory," Carpenter says. "Synthetic caffeine is cheaper and much more widely used. But if both are pure, natural-sourced and chemical caffeine should have same effects. There's nothing wrong with natural caffeine, but there's no additional health benefit to it. It's more about if you don't want your caffeine coming out of pharmaceutical plant in China."
Caffeine isn't required to be labeled.
"The Food and Drug Administration doesn't require beverage companies to label caffeine content," Carpenter says. "Coca-Cola, Pepsi and Dr. Pepper do it voluntarily, although it's in tiny print at the end of the ingredients list. You almost need reading glasses to see it." That's at least one good thing soda has going for it, since multiple studies have linked the sugary swill to obesity and diabetes, while diet soda is thought to mess with metabolism. "One great thing about caffeinated soft drinks is you can quantify your caffeine intake if it's listed on the can," Carpenter says. But labeling laws could soon change, prompted by the rapid rise of high-caffeine energy drinks. "FDA is currently wrestling with how to regulate caffeine in energy drinks," Carpenter says. "They're figuring out how to label caffeine count so you can look at a product quickly and see what's in there. Labeling coffee or tea would be a much bigger challenge. However, Lipton lists how much caffeine each bag contains, and it's pretty close to accurate."
More from Men's Journal:
The 10 Most Caffeinated Beverages
Are You Drinking Too Much Coffee?
6 Ways Caffeine Can Transform Your Workout
What's the largest, least regulated and most misunderstood drug trade in America? That would be caffeine. In his brand new book Caffeinated, investigative reporter Murray Carpenter takes a deep dive into this white-powder stimulant. The author says we underestimate nearly everything about caffeine: its prevalence in our daily lives, its health benefits, its negative impacts on our bodies and patterns. Carpenter shares a peek into his book's most intriguing -- and sometimes surprising -- revelations.
Caffeine makes us act like lab rats.
"With caffeine -- coffee and tea especially -- people develop very consistent patterns," says Carpenter. "They hit it hard early in the day and then fade off in afternoon. It's predictable self-administration, kind of like a lab rat pushing a lever that'll give them the next expected hit of a drug." These patterns become so ingrained that many of us don't even realize how long it's been since we've gone without. "People go months, years, even decades without skipping caffeine a single day, which says a lot about how powerful it is," he says.
Coffee packs way more caffeine than soda.
"Most caffeinated sodas have 35 to 40 milligrams of caffeine per 12 ounces," says Carpenter. "Even if you drink five cans a day, that's a really moderate caffeine intake compared to what most coffee drinkers consume. The caffeine in coffee is more concentrated, so even a five-ounce cup of weak coffee has almost twice as much as a can of soda. Strong coffee could have three times the caffeine. A 16-ounce Grande coffee from Starbucks has almost as much as nine cans of soda." Energy drinks, of course, are a different story.
One cup of strong coffee a day is enough to get you hooked.
"From research, we know that most people who regularly consume 100 milligrams of caffeine a day will experience withdrawal symptoms if they stop abruptly," says Carpenter. That's roughly three cans of soda or, depending on how strong it is, one or two cups of coffee. But even if you become dependent on caffeine, consuming a few hundred milligrams a day probably isn't too troublesome. "For most adults, 300 to 400 milligrams a day is considered moderate, although that varies dramatically depending on your size, genetic predisposition and many other factors," Carpenter says. "Some people, such as smokers, process caffeine more quickly, so they need more to get the same effect."
Overdoing caffeine can cause problems.
"One of the most common problems of getting too much caffeine is insomnia or sleeplessness," Carpenter says. "But caffeine's effect on sleep really differs from person to person. Some can drink coffee right up until they go to bed and then sleep like babies. For others, if they have caffeine after dinner, they'll lie in bed with their heart thumping and mind wandering." Caffeine also promotes anxiety, Carpenter says, which is already a huge problem for so many Americans. Caffeine can make it much worse. Another big issue: "Caffeine leads to a vicious circle of supplementation," he says. "You get all jacked up on caffeine to get through the day and then have to put the brakes on hard. People often need beer or sleeping pills to wind down. Then they wake up feeling drowsier than normal, so they have to go right back to caffeine to fire up."
It's easy to build tolerance for caffeine.
Negative effects aside, there's a reason we use caffeine -- and depend on it. "Caffeine is really powerful and effective for increasing mental acuity and focus," Carpenter says. Research shows it boosts athletic performance as well. However, these positive benefits usually wane the longer we regularly use caffeine. "Most people develop tolerance, so the coffee you drink today will not have the same effect as the first cup you ever had," says Carpenter. But caffeine tolerance differs from that of other drugs in that you can recalibrate it. For example, an alcoholic might quit drinking for years, but if he picks it up again, he'll usually be right back in the problem zone. Not necessarily true for caffeine. "With caffeine, you can reset your baseline pretty quickly if you quit for even a week," Carpenter says. "You'll go through withdrawals, but then when you start on it again, you will notice a bigger boost than you got before you quit."
Natural caffeine is no better than synthetic.
"It's really the same chemical, whether it's carved away from an ingredient in which caffeine naturally exists, such as guarana or kola nuts, or it's cobbled together in a laboratory," Carpenter says. "Synthetic caffeine is cheaper and much more widely used. But if both are pure, natural-sourced and chemical caffeine should have same effects. There's nothing wrong with natural caffeine, but there's no additional health benefit to it. It's more about if you don't want your caffeine coming out of pharmaceutical plant in China."
Caffeine isn't required to be labeled.
"The Food and Drug Administration doesn't require beverage companies to label caffeine content," Carpenter says. "Coca-Cola, Pepsi and Dr. Pepper do it voluntarily, although it's in tiny print at the end of the ingredients list. You almost need reading glasses to see it." That's at least one good thing soda has going for it, since multiple studies have linked the sugary swill to obesity and diabetes, while diet soda is thought to mess with metabolism. "One great thing about caffeinated soft drinks is you can quantify your caffeine intake if it's listed on the can," Carpenter says. But labeling laws could soon change, prompted by the rapid rise of high-caffeine energy drinks. "FDA is currently wrestling with how to regulate caffeine in energy drinks," Carpenter says. "They're figuring out how to label caffeine count so you can look at a product quickly and see what's in there. Labeling coffee or tea would be a much bigger challenge. However, Lipton lists how much caffeine each bag contains, and it's pretty close to accurate."
More from Men's Journal:
The 10 Most Caffeinated Beverages
Are You Drinking Too Much Coffee?
6 Ways Caffeine Can Transform Your Workout
After A Wakeup Call On The Football Field, Quentin Gilbert Lost 60 Pounds
Got a success story of your own? Send it to us at success.stories@huffingtonpost.com and you could be featured in our I Lost Weight series!
Name: Quentin Gilbert
Age: 30
Height: 5'9"
Before Weight: 235 pounds
How I Gained It: I started gaining weight after high school. Throughout high school, I was active, working out and playing football, but I kind of just went with the flow. I didn't know much about weight training, I just knew if I lifted, I would get stronger and (hopefully) bigger. After high school, I went on to college and kept working out a little, but eventually I started to get lazy. I started going out more and eating a lot more unhealthy food. I never really noticed I was gaining weight because I always wore oversized clothes.
I started dating this young lady and stopped doing any kind of activity at all. I was eating anything and everything -- and being from southern Louisiana and living in Texas, you can only imagine the "good" food I was eating! When people said I looked big, I just figured I was big in the sense of "muscular" big. Boy, was I wrong!
Breaking Point: I will never forget it. I went to play flag football one hot afternoon, and I was sweating like never before. I couldn't breathe, so I was bent over a lot trying to catch my breath. I just remember going back to my apartment, lying down on the floor thinking, "I have to do something about this."
How I Lost It: Ironically, I was working at GNC at the time, but I didn't know where to start. No doctor had ever said I had a problem. I joined Weight Watchers. I went into a meeting not knowing what to expect. I was the only young man in there with a bunch of women.
My goal was to get down to 200 pounds at least. I was eating a lot of their frozen meals or cooking anything that was on my list, which was basically an explanation of how many points a chicken breast would be, for example. In the beginning, I would eat up all my points for the day, and then it would be 7 p.m. and I'd be starving. I would eat a lot of sugar-free popsicles or drink a lot of water. Weight Watchers also taught me how to eat at a restaurant. And I basically cut soda out cold. Since 2007, I think I've had maybe one soda. After a month, I had lost a total of 35 pounds, following the diet and working out a little and shooting the basketball around.
My girlfriend and I also broke up at the time, and instead of sitting home feeling sorry for myself and eating, my love for fitness really kicked in. I moved back to Louisiana and seven days a week, for about an hour, I would be working out. Even though I was losing weight, I didn't have much muscle definition going on. A good friend who was as passionate in the gym as I was helped me make more diet changes that added definition, tightened everything up and improved my cardiovascular fitness all around. I started eating seven small meals a day, with a big healthy breakfast of oatmeal, eggs and the occasional slice of toast. I have protein shakes for snacks, chicken or steak with sweet potatoes and salad for lunch. I limit salt as much as possible.
I keep a keychain in my drawer from Weight Watchers that says I completed the program successfully and reached my goal. I am more active than I have ever been in my life, even when I was 19 or 20. Losing weight also led me to meeting my wife -- having a six pack didn't hurt! I play recreational sports and people tell me I'm fast; I've never been called that before. I ran three 5Ks and plan on doing more in the future. I'm also planning to do a physique competition.
Now, I am training not only for myself but also for others; I am planning on getting my personal training certification so I can be more knowledgeable in the fitness industry and open a gym. Helping people has really become a passion.
After Weight: 175 pounds
The Huffington Post publishes photographs as they are submitted to us by our readers.
As told to Sarah Klein.
Check out more of our inspiring weight loss stories below:
Name: Quentin Gilbert
Age: 30
Height: 5'9"
Before Weight: 235 pounds
How I Gained It: I started gaining weight after high school. Throughout high school, I was active, working out and playing football, but I kind of just went with the flow. I didn't know much about weight training, I just knew if I lifted, I would get stronger and (hopefully) bigger. After high school, I went on to college and kept working out a little, but eventually I started to get lazy. I started going out more and eating a lot more unhealthy food. I never really noticed I was gaining weight because I always wore oversized clothes.
I started dating this young lady and stopped doing any kind of activity at all. I was eating anything and everything -- and being from southern Louisiana and living in Texas, you can only imagine the "good" food I was eating! When people said I looked big, I just figured I was big in the sense of "muscular" big. Boy, was I wrong!
Breaking Point: I will never forget it. I went to play flag football one hot afternoon, and I was sweating like never before. I couldn't breathe, so I was bent over a lot trying to catch my breath. I just remember going back to my apartment, lying down on the floor thinking, "I have to do something about this."
How I Lost It: Ironically, I was working at GNC at the time, but I didn't know where to start. No doctor had ever said I had a problem. I joined Weight Watchers. I went into a meeting not knowing what to expect. I was the only young man in there with a bunch of women.
My goal was to get down to 200 pounds at least. I was eating a lot of their frozen meals or cooking anything that was on my list, which was basically an explanation of how many points a chicken breast would be, for example. In the beginning, I would eat up all my points for the day, and then it would be 7 p.m. and I'd be starving. I would eat a lot of sugar-free popsicles or drink a lot of water. Weight Watchers also taught me how to eat at a restaurant. And I basically cut soda out cold. Since 2007, I think I've had maybe one soda. After a month, I had lost a total of 35 pounds, following the diet and working out a little and shooting the basketball around.
My girlfriend and I also broke up at the time, and instead of sitting home feeling sorry for myself and eating, my love for fitness really kicked in. I moved back to Louisiana and seven days a week, for about an hour, I would be working out. Even though I was losing weight, I didn't have much muscle definition going on. A good friend who was as passionate in the gym as I was helped me make more diet changes that added definition, tightened everything up and improved my cardiovascular fitness all around. I started eating seven small meals a day, with a big healthy breakfast of oatmeal, eggs and the occasional slice of toast. I have protein shakes for snacks, chicken or steak with sweet potatoes and salad for lunch. I limit salt as much as possible.
I keep a keychain in my drawer from Weight Watchers that says I completed the program successfully and reached my goal. I am more active than I have ever been in my life, even when I was 19 or 20. Losing weight also led me to meeting my wife -- having a six pack didn't hurt! I play recreational sports and people tell me I'm fast; I've never been called that before. I ran three 5Ks and plan on doing more in the future. I'm also planning to do a physique competition.
Now, I am training not only for myself but also for others; I am planning on getting my personal training certification so I can be more knowledgeable in the fitness industry and open a gym. Helping people has really become a passion.
After Weight: 175 pounds
The Huffington Post publishes photographs as they are submitted to us by our readers.
As told to Sarah Klein.
Check out more of our inspiring weight loss stories below:
18 Surprising Dairy-Free Sources Of Calcium
By Laura Schwecherl
Fun fact: Calcium is the most abundant mineral in the body, and is found naturally in a wide variety of foods and beverages and added to many others! (Hellooo, orange juice.) But whether lactose-intolerant or sick of wine and cheese parties, there's no need to rely only on dairy products for that daily dose of calcium. Here's why we should get enough calcium -- and all the unexpected ways to get enough of it.
Beyond The Dairy Aisle -- The Need-To-Know
It's no secret that calcium is vital for strong bones and teeth, but it goes beyond that. This mineral also helps the body maintain healthy blood vessels, regulate blood pressure and even prevent insulin resistance (which could lead to Type 2 diabetes). Adults should consume about 1,000 milligrams of calcium per day, (which you can get easily in 24 hours from one glass of skim milk, one thick slice of cheddar cheese and one cup of plain yogurt), yet most Americans still miss the mark. According to one survey, only 16 percent of females ages 20 to 29 females get enough calcium. The main calcium contenders are milk, yogurt and cheese, but dairy shouldn't be the only dietary pit stop to fill up on this nutrient. Leafy greens, seafood, legumes and fruit also contain calcium, and many foods and drinks are fortified with the mineral. Just remember to try and pair non-dairy sources of calcium with vitamin D: The body needs vitamin D to help absorb calcium!
Craving Calcium? Your Action Plan
Here's a list of foods and beverages filled with calcium (no cows required), along with recipes to help make them an everyday occurrence in a variety of meals.
Natural Calcium
Most Americans aren't getting enough nutrients through natural foods alone, and rely on enriched foods and supplements too. So sail down the grocery aisle and stock up on these items, au natural!
1. White Beans: 191 milligrams (19 percent DV) in 1 cup canned
Creamy and light, these legumes are a great source of calcium and iron. Add them to a pasta dish with veggies, or skip the chickpeas and make your own hummus with white beans.
2. Canned Salmon: 232 milligrams (23 percent DV) in 1/2 can with bones (which provides the calcium!)
To avoid putting a dent in the wallet, canned salmon is a great way to go. Here's the catch: It's the bones in canned salmon that hold all the calcium, so they need to be mashed up right along with the salmon meat for all the benefits! But don't get turned off just yet -- the canning process softens the bones so they easily break apart and are unnoticeable when mixed in with the rest of the can's contents. For a boost of calcium and omega 3s, try these salmon cakes.
3. Sardines: 321 milligrams (32 percent DV) in about 7 sardine fillets
There's nothing fishy about sardines -- they are one of the healthiest fish to munch on! Along with calcium, they also provide a hefty dose of omega 3s and vitamin D. Try adding them to a Greek salad or eat 'em straight out of the can.
4. Dried Figs: 107 milligrams (10 percent DV) in 8 whole dried figs
For a sweet treat, this dried fruit packs an antioxidant, fiber and calcium punch. Eat them as a midday snack, or turn these delicious dried fruits into a creamy jam.
5. Bok Choy: 74 milligrams (7 percent DV) in 1 cup
This versatile Chinese cabbage provides a hefty dose of vitamins A and C, along with calcium and fiber. Stir-fry bok choy with garlic and olive oil for a perfect side dish.
6. Blackstrap Molasses: 172 milligrams (17 percent DV) in 1 tablespoon
When the sweet tooth strikes, it's best to go natural. Blackstrap molasses is darker in color and richer in flavor than regular molasses, and is filled with calcium, iron and other vitamins. Plus, it's a great sweet and flavorful addition to many dishes. Drizzle some on pancakes, or use it to make brown sugar.
7. Kale: 188 milligrams (19 percent DV) in 2 cups raw (chopped)
This superfood is filled with calcium and antioxidants, and is perfect to use as the base of any salad when shredded into thin strips. A kale salad with apricots and avocado is a perfect springtime dish.
8. Black-Eyed Peas: 185 milligrams (18 percent DV) in 1/2 cup canned
I gotta feeling this is not just a band. These beans are filled with calcium, potassium, folate and more! Skip the fat-filled mayo and whip up this black-eyed pea spread to pump up any sandwich or appetizer.
9. Almonds: 72 milligrams (7 percent DV) in 1/4 cup dry roasted (about 20 nuts)
You're "nuts" if you don't grab a handful of almonds every now and then! They're the most nutritionally dense nut, packing a crazy amounts of nutrients per calorie and ounce. Aside from calcium, they also contain potassium, vitamin E and iron. Sprinkle on a salad or make your own almond butter. Just watch out for portion size!
10. Oranges: 65 milligrams (6 percent DV) in 1 medium fruit
Orange you glad we included oranges?! Full of vitamin C and calcium, this fruit is a great mid-morning snack, or use its citrus flavor to brighten up any dish, like these honey-orange carrots.
11. Turnip Greens: 197 milligrams (20 percent DV) in 1 cup cooked (chopped)
This leafy green comes from turnip bulbs, and is filled with calcium, antioxidants and folate, which could help improve mood. Sauté them as a side dish, or spice things up and make a turnip tart.
12. Sesame Seeds: 88 milligrams (9 percent DV) in 1 tablespoon
These unassuming seeds are more than just a hamburger bun decoration. Sesame seeds can help lower blood pressure, reduce inflammation and may even fight against certain cancers. Use their nutty crunch in a salad, or add to this sautéed spinach dish.
13. Seaweed: 126 milligrams (13 percent DV) in about 1 cup raw
Fish aren't the only, well, fish in the sea. Seaweed is full of calcium, fiber and iodine, which helps with proper thyroid function. Bring a bowl of risotto up a notch with this seaweed recipe. Feel like keeping it simple? Try your hand at a classic miso soup.
Fortified With Calcium
Fortifying foods with calcium has become a popular way to help people consume a balanced diet, but some studies do suggest eating foods with naturally occurring nutrients is the better route to take. So just make sure you're not only reaching for the fortified kinds!
14. Instant Oatmeal: 187 milligrams (19 percent DV) in 1 cup
Many cereals and grains are now fortified, including our favorite morning breakfast. And while the instant kind doesn't boast the same benefits as old-fashioned rolled oats, it's a quick breakfast option that's full of fiber and calcium. Just choose the kinds without added sugar.
15. Orange Juice: 500 milligrams (50 percent DV) in 1 cup
In moderation, fruit juice is a perfect pairing for morning pancakes or eggs! Enjoy a tall glass for calcium and vitamin C, or pour over a salmon fillet.
16. Soymilk: 300 milligrams (30 percent DV) in 1 cup
A cow's milk not your cup of tea? Soymilk is a great option and contains more protein than regular milk. Pour in a morning bowl of cereal or add to coffee with some cinnamon.
17. Firm Tofu: 861 milligrams (86 percent DV) in 1/2 cup
We know what you're thinking: What exactly istofu? This meaty-textured vegetarian alternative is actually made of dried soybeans that have been ground up and boiled. It's a great way to add lots of protein, little fat and (of course) calcium to any meal! What's on the dinner table tonight? Try this caramelized tofu.
18. Cheerios: 114 milligrams (14 percent DV) in 1 cup
They're touted for helping lower cholesterol, but Cheerios also pack a significant amount of calcium into our cereal bowl. Enjoy with skim or soy milk and sliced strawberries, or in homemade trail mix for extra crunch.
Do you have any favorite calcium-packed non-dairy foods you eat on the regular? Tell us below!
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