Don’t eat dairy? Add these five calcium-rich foods to your diet

We’ve been told for years that dairy products are excellent sources of bone-building calcium. Many people, though, don’t include dairy in their

. Higher dietary intakes have also been linked to lower risk of premenstrual syndrome and colorectal cancer.Health Canada’s recommended daily intakes for calcium are based on the amount needed to maintain strong, healthy bones. Once cooked, one cup of bok choy, rapini or kale supplies 158 mg, 200 mg or 177 mg of calcium, respectively.Spinach contains the most calcium of all leafy greens, but only 5 per cent of it is absorbed thanks to its high oxalate content. Oxalates and phytates, natural compounds in plants, can bind to calcium, decreasing its absorption.You’ll get more calcium from your greens if you eat them cooked rather than raw. Cooking increases bioavailable calcium by breaking down oxalates.

The same portion of canned pink salmon provides 115 to 230 mg of calcium and 500 to 550 IU of vitamin D. If you avoid canned salmon because of the soft bones, mash them with a fork when breaking up the salmon.Made from nuts, seeds, soybeans, chickpeas, yellow peas, oats or rice, fortified plant-based “milks” are an excellent source of calcium, delivering 300 to 500 mg per one cup serving.

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