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Calcium without dairy

Chinese Diet Therapy discourages people from eating dairy. Many Westerners believe the only way to include calcium in the diet is by drinking milk and eating cheeses.  The good news is there are plenty of non-dairy foods that provide calcium:


  • Cooked greens. Turnip greens, kale, and spinach are just a few examples of natural sources of calcium from the greens family. A half-cup of cooked spinach contains about 12 percent of your DV of calcium, one cup of cooked kale has nine percent, and a half-cup of boiled turnip greens offers 10 percent.
  • Canned salmon with bones. The bones of this fish are softened in the canning process, making them edible — and an excellent source of calcium. You’ll get a whopping 18 percent of your DV of calcium from three ounces of canned salmon (including bones). Choose canned salmon from sources in the wild (not farmed).
  • Broccoli. When eaten raw, you’ll get two percent of your DV of calcium from a half-cup of this versatile vegetable.
  • Tofu. Read the package label to make sure calcium was used in its preparation. If so, a half-cup of firm tofu typically contains 20 percent of your DV, while the same amount of soft tofu provides 14 percent.

So, load up on calcium and opt for a salmon sandwich with veggies as a healthy meal your bones will appreciate.

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