A calcium rich diet and regular physical activity are important for maintaining strong bones. Choose fat-free or low-fat milk, cheeses, and yogurt to ensure you get the vitamin D and calcium you need. You can see more calcium rich items that are non-dairy below or here:
- Sesame Seeds. One quarter cup of sesame seeds has 351 mg calcium.
- Spinach. One cup of boiled spinach has 244 mg.
- Collard Greens. One cup of collard greens has 226 mg.
- Kelp. One cup of raw kelp has 136 mg.
- Broccoli. One cup of steamed broccoli has 75 mg.
- Swiss Chard. One cup of boiled chard has 101 mg.
- Kale. One cup of boiled kale has 94 mg.
- Celery. One cup of raw celery has 48 mg.
- Tofu. Four ounces of tofu have 100 mg.
- Basil. Two teaspoons of dried basil has 63 mg.
- Oranges. One medium orange has 53 mg.
- Cinnamon. Two teaspoons of ground cinnamon has 56 mg.
Try these strengthening activities three times a week. Use a water bottle or soup cans as weights.
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