10 superfoods that strengthen your bones better than milk

1)Kale : Do you know? 2 cups of kale contain 188 mg of calcium.The DV percentage is around 19.

Besides, it is loaded with antioxidants.2) Oranges : The surprise in the list.On an average, an orange has 65mg of calcium.Its around 6% of DV.In addition, you will reap the benefits of vitamin C.3) Sesame Seeds : Probably the most economical and most efficient source of calcium.Even a table spoon of sesame seeds do have 88 mg of calcium.DV is 9%.4) Soymilk : More protein and more calcium.A cup of Soymilk contains 300 mg of calcium.Its 30% of DV.5) White beans : 1 cup of legumes (white beans) have 191 mg of calcium.The DV is 19%.You have have them in snacks.6) Dried Figs : 8 dried figs give you 10% of daily calcium requirement.They contain 107 mg of calcium.Prefer eating them after lunch.7) Almonds : You favorite Almonds are also a great source of calcium.About 20 nuts give you 7% of daily calcium requirement.Mathematically, its 72 mg.8) Oatmeal : The healthy oatmeal of 1 cup has 187 milligrammes of calcium.That is 19% of DV.Eat oatmeal in your breakfast without any added sugar.9) Seaweed : A cup of raw seaweed gives you 126 mg of calcium.Its 13% of daily calcium requirement.In addition, it provides fiber and also iodine.10) Bok Choy : If you are a fan of Chinese cuisine, you better try Bok Choy.A cup of this Chinese cabbage has 74 mg of calcium.7% of daily requirement.