@cookingforpeanuts: I increased my bone density ~ 10% last year through a combination of evidence-based strategies. SAVE THESE NON-DAIRY CALCIUM FOODS ⬇️ Calcium Foods: 🥬1 cup cooked kale: ~100-180 mg calcium, and its calcium is relatively well absorbed because kale is low in oxalate. 🥬1 cup cooked bok choy: ~160 mg 🥬1 cup cooked turnip greens: ~200 mg 🥬1 cup cooked collard greens: ~270 mg 🥦1 cup cooked broccoli: ~60 mg 🧱½ cup calcium-set tofu: often 250–500+ mg — check the label because brands vary considerably 🥛1 cup fortified plant milk: ~300-400mg 🫘1 cup cooked white beans: ~160 mg 🫛1 cup cooked soybeans: ~175 mg 🫙2 Tbsp tahini: ~125 mg, but varies by brand/type 🥄2 Tbsp chia seeds: ~180 mg 🌰¼ cup almonds: ~95 mg ➡️For comparison, calcium absorption is roughly 30% from fortified foods/dairy, while studies have found ~40–60% fractional absorption from low-oxalate vegetables such as kale and bok choy. 💕Nisha #bones #menopause #resistancetraining #womenshealth #nutrition

Nisha Melvani MS, RD

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Region: US

Friday 14 August 2026 14:54:16 GMT