Healthy Glow: Healthy Eating, La Mode & Ramblings

Bienvendos! My name is Katherine N. and I'm a 20-something U.S. Diplomat. This blog is a mix of my love of healthy eating, exercise, ramblings and fashion. I started this blog because I am a certified wanderlust. I have traveled and eaten the cuisines of many countries including: Ghana (where my family is from & where I went to University), Mexico, the Netherlands, South Korea, Malaysia, Canada, Puerto Rico, England, Canada, at least 20 U.S. States, Mexico, the Democratic Republic of Congo, Singapore, Indonesia...just to name a few. Free counters!
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The average woman requires 1,000-1,300 mg of calcium a day; and, while a serving of milk, cheese, or yogurt are easy ways to digest calcium, what if you are vegan or lactose-intolerant? Here are some unexpected plant-based foods that will help you load up on your calcium intake.

  1. Curly Kale – About 3/4 cup of cooked curly kale offers 143 mg calcium.
  2. Okra – Stir fry about eight okra for a dose of 88 mg calcium.
  3. Red Kidney Beans – Add 1/2 cup of beans to a salad for 150 mg calcium.
  4. Almonds – 12 whole almonds equates 62 mg calcium.
  5. Tahini Paste – Spread one heaped teaspoon over toast like peanut butter for 129 mg calcium.
  6. Apricots – Eat four small apricots for a midmorning snack to get 117 mg calcium.
  7. Figs – Instead of dessert, indulge on four figs for a heaping 506 mg calcium.

If you are curious about your own daily calcium intake, try using the calcium calculator.

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  1. mauricesmall reblogged this from healthyglows
  2. mauricesmall said: thanks for the helpful post!
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