5 Best Natural Sources of Calcium for Healthy Bones

by Emma Needleman Most people think that to protect your bones, youve simply got to get enough calcium specifically by drinking your milk. But the truth isnt that simple: mericans, for their part, get about !" percent of their total calcium intake from dairy products, but #eve also got some of the #orlds highest osteoporosis rates. $n fact, studies increasingly sho# that higher dairy consumption is actually associated #ith increased risk for broken bones. nd, on the heels of a ne# study that sho#s calcium and %itamin & supplements dont do much to increase bone density, the science increasingly sho#s that our old habits arent cutting it #hen it comes to protecting our bones. nd #hile you do need calcium, you also need to consume it in a #ay that allo#s for the best possible absorption into your bones. 'ets start #ith the dairy issue. (onsuming dairy products is more or less a )estern habitin sia and frica, dairy is generally not part of the diet. $nstead, people get their calcium from vegetables, at much lo#er levels than our recommended average of *,+"" mg a day. But since vegetables have higher levels of magnesium#hich your bones need to absorb calcium people living in these countries tend to have lo#er rates of broken bones and fractures. $n diets #here fruit and vegetables are the primary sources of calcium, your body #ill take in calcium and magnesium in a ratio of about *:*. $n diets #here dairy is the primary source of calcium, the ration is more like *+:*. ,educing the amount of meat in your diet can also help protect your bones. -rotein is important for building strong bones, but e.cessive meat consumption can create higher levels of acid in the blood and urine, #hich the body then tries to regulate by releasing calcium. /ou dont have to become completely vegetarian, but reducing the amount of meat you eat and replacing it #ith vegetables or other forms of protein #ill certainly be beneficial to your skeleton. 0o ho# can you get calcium #ithout s#igging milk or taking supplements1 2ere are 3 of the best natural sources of calcium for healthy bones. Collard Greens. 'eafy green vegetables are one of the most healthful sources of calcium and magnesium. 4ne cup of boiled collards contains a #hopping 536 milligrams. 7ale, broccoli, 0#iss chard, bok choy and turnip greens are full of calcium, too. 8he one e.ception is spinach, #hich has a high concentration of o.alate, making it difficult for the body to absorb calcium.

Baked beans. Beans in general are a great source of calcium, as #ell as a hearty non9animal protein. 4ne serving of baked beans contains over *"" milligrams of calcium. Navy beans, #hite beans and garban:os are also full of calcium and magnesium, as are soybean products like tofu. Oatmeal. 0urprisingly, t#o packets of instant oatmeal contains bet#een *""9*3" mg of calcium, and more magnesium than a cup of collard greens. ;uinoa is another calcium9rich grain. 8ry either for a healthy breakfast.

Sesame seeds. <ust one tablespoon of sesame seeds contains about 66 milligrams of calcium, and about a third of the daily value for magnesium. Make sure to buy the unhulled kind, though, as its the seeds hull =outer shell> that contains most of the nutrients. 8ry grinding themup like fla. seeds and adding to breakfast cereal or soups and salads. Almonds. lmonds are a nutritional po#erhouse, providing a dense source of protein and fiber, along #ith calcium and other minerals necessary for building strong bones. <ust one serving has !3" milligrams of calcium. lmonds, plain or mi.ed #ith dried fruit, make great snacks by themselves, or try replacing your ?ar of peanut butter #ith nutrient9rich almond butter.