Osteoporosis prevention for vegans: Non-dairy calcium sources

One of the fastest spreading diseases of affluence, osteoporosis causes over 8.9 million fractures annually, and the figure has been steadily rising over the past decade. Sadly, future estimates hold little hope: the International Osteoporosis Foundation anticipates that the number of osteoporotic fractures will increase by 240% among women and by 310% among men until the year of 2050. And while healthcare professionals and nutritionists continue to warn against the dangers of the 21st-century diet and sedentary lifestyle, more and more vegans and lactose-intolerant people are stepping up with questions about dietary osteoporosis deterrents that fit the dairy-free menu. Milk and its derivatives are admittedly the most widely available source of bone-building nutrients, but they aren’t the only food for bone health. Here are top ten calcium sources which can help reduce the risk of osteoporosis in folks who don’t have the stomach for dairy.

1. White beans

Highly nutritious and low in fat, beans are a chockfull of protein, fiber, potassium, B Vitamins, iron, and calcium. With 191 mg of calcium per cup, canned beans is a delectable treat which can be added to almost any dish for maximum bone density.

2. Dried figs

A nutritional powerhouse for people with a sweet tooth, dried figs contain high amounts of antioxidants, fiber, potassium, magnesium, and calcium. For a tummy-filling snack, wolf down 8 dried figs: the sticky treat packs 107 mg of calcium (10% of total Ca RDA).

3. Bok choy

With 74 mg of calcium per cup, bok choy is a Chinese miracle with a ridiculously low calorie count. On top of its high calcium content, the vegetable is also rich in fiber, Vitamins A, B, C, and K, zinc, copper, potassium, and folate, and it can be served in a variety of ways for flavor-wise bonus points.

4. Blackstrap molasses

A healthy natural alternative to sugar and artificial sweeteners, blackstrap molasses boasts a rich aroma and ample stocks of manganese, copper, iron, magnesium, selenium, potassium, niacin, and calcium. A tablespoon of delicious molasses will add 172 mg of calcium to pancakes, along with the mouth-watering taste.

5. Kale

A famous superfood in the leafy green category, kale contains a whopping 101 mg of calcium per cup. The fact that 100 grams of chopped kale packs more calcium than 100 grams of milk makes this vegetable one of the best osteoporosis foods. On top of bone-building minerals, kale is also rich in Vitamins A, B, C, K, and E, as well as iron, potassium, copper, and manganese.

6. Black-eyed peas

If you want to mix your carbs and calcium like a pro, try black eyed peas. A cup of canned black eyed peas touts an impressive 370 mg of calcium along with protein, fiber, potassium, folate, and Vitamins A, B, and K.

7. Almonds

For a nutty snack on the go that will keep your belly full for hours and your bones damage-free for years, stock up on almonds. An ounce of dry roasted almonds has 72 mg of calcium, together with enviable quantities of protein, magnesium, Vitamin E, iron, and unsaturated fats. Almond butter is also yummier than most other spreads, but watch the serving size if you want to keep cholesterol in check.

8. Oranges

A medium-sized orange packs 93% of Vitamin C RDA and 65 mg of calcium to bolster bone mineral density. To max out on dietary fiber gains, eat your oranges whole – but if you want just the antioxidants and micronutrients from it, milk the fruit and use it as juice or salad dressing.

9. Turnip greens

A cup of chopped cooked turnips packs 197 mg of calcium, which makes the leafy green ideal for vegans and lactose-intolerant folks with a fragile skeletal structure. Turnips are also rich in folate, antioxidants, Vitamins A, B, C, E, and K, manganese, copper, iron, potassium, and phosphorous, so it’s no wonder this green veggie ranks as one of the world’s healthiest foods.

10. Sesame seeds

Sesame is more than just a yummy bun crust extra: a tablespoon of the flavorful dried seed packs 88 mg of calcium and it’s efficient in the prevention of high cholesterol, inflammation, and cancer. If you’re not already eating sesame, you’re robbing yourself of massive health gains.

Sticks, stones, and osteoporosis won’t break your bones even if you’re not a dairy-lover: just enrich your menu with these ten scrumptious foods, and let nature do its magic on your behalf.