4 Ways to Get Nutrients from Your Food (Instead of a Pill)
Ninety-nine percent of the calcium in our bodies is stored in the bones and teeth," says nutritionist Jonny Bowden, PhD, author of The 150 Healthiest Foods on Earth. Calcium plays a major role in preventing osteoporosis, but it also helps with nerve signaling, muscle contraction, and the secretion of hormones and enzymes. Though dairy products have the highest absorbable calcium content per serving, you don't have to rely on dairy alone to get your recommended daily allowance (RDA).
100% of your RDA of calcium:
- ½ cup cooked turnip greens OR ½ cup cooked kale (about 10 percent)
- ⅔ cup firm tofu OR 1 cup low-fat macaroni and cheese (about 30 percent)
- 8 dice-size cubes Swiss cheese OR 1 cup plain nonfat yogurt (about 40 percent)
- 3 ounces canned pink salmon OR 4 teaspoons roasted sesame seeds (about 20 percent)