Sources of Calcium Besides Milk

If you want to have strong bones, there are two key nutrients that must be met, namely calcium and vitamin D. Calcium is needed to support the structure of bones and teeth, while vitamin D increases calcium absorption and bone growth.

Talk about calcium, memories of people would go directly to the milk. There is a reason why milk is identical to calcium. Eight ounces of low-fat milk contains 90 calories and meets the 30 percent of the daily requirement of calcium.

Nevertheless there are many other sources of calcium were no less intense and can be found daily.

1. Sardines
   Sardines was rich in vitamin D and calcium. Usually these small fish are sold in canned form, but it would be better if you eat fresh sardines.
   
   
2. Eggs
   Although egg contains only six percent of the total daily requirement of vitamin D, but this food is easily obtained. Vitamin D in the eggs we can  get in the yolk.
   
   
3. Salmon
   This fish is more famous for its omega-3 content, but the salmon-sized 3 ounces contains more than 100 percent of vitamin D daily. Regularly consumption of fish is not only strengthen bones but also heart healthy. Other fish rich in vitamin D is tuna.
   
   
4. Spinach
   You don't like drinking milk? Spinach can be an alternative your source of calcium. One cup of spinach contains 25 percent of the calcium, plus fiber, iron, and vitamin A. Besides spinach, you can also get calcium from green leafy vegetables.
   
   
5. Orange Juice
   A glass of fresh orange juice can be a source of calcium and vitamin D. Some orange juice ready to drink also fortified with other vitamins.