What Is The Best Non Dairy Source Of Calcium

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Traditionally, it has been thought that milk is the best source of calcium. Other derived products, like cheese, yogurt, and ice cream have also been grouped together and labeled as good sources of calcium. And while they certainly are great sources of calcium, over the years, other foods have appeared in scientific literature that also contains a good amount of calcium, making them an excellent complement to the aforementioned foods. Find our 10 nondairy foods that are high in calcium.

1. Kale

You probably know that green vegetables are amongst the healthiest foods out there, both in terms of nutrients and nutrient density. They are also low in calories and leave you feeling full and satisfied. But few know that many green vegetables – including kale and many others – also contain plenty of calcium, making these leafy greens an even more important part of your diet. If you can’t drink milk (or simply don’t like the taste), start consuming more kale to increase calcium intake. Kale has another added benefit: it is a versatile ingredient that can be prepared in a multitude of ways.

2. Bok Choy

Bok choy also goes by the name Chinese cabbage, because it originates from that region and is widely used in Chinese cuisine. Just like kale, bok choy contains sufficient amounts of calcium for it to be considered a good source of that nutrient. Widely used as an ingredient for all kinds of wok and noodle dishes, bok choy offers taste and nutrition; just two cups can give your around 150 mg of calcium. In fact, it is one of the most calcium-rich plants in terms of total calcium value. Despite its richness, it is not readily found in Western supermarkets.

bok choy high in calcium

3. Almonds

Almonds are characterized by their sweet, crunch and nutty flavor. They have been used for centuries by many Mediterranean cultures as the main ingredient for many dishes. Nowadays, they are enjoyed as an energy-packed snack, which also happens to be amongst the healthiest. Almonds contain plenty of natural properties such as monounsaturated fat. Another big benefit is their large concentration of calcium: they have a higher amount of it than any other nut; no wonder so many people choose to drink almond milk. A single cup of almonds will give you around 470 mg of calcium

recipes high in calcium

4. Sardines

Next on the list of calcium-rich nondairy foods is sardines. Sardines are a great source of calcium, which is found in high concentrations in their flesh. Sardines are also known for the uncomfortably high amount of little fish bones they have, but don’t worry, those can be easily consumed without even feeling them in your mouth. Sardines, moreover, can easily be purchased in canned or fresh version, and then added to different types of dishes. For example, salads go just fine with sardines, which happen to give them a salty kick.

sardines high in calcium

5. Salmon

Another fish-based product on the list is salmon. Salmon is perhaps one of the most consumed fishes in all the world: it has universal appeal and is surprisingly healthy. Salmon is considered one of the best sources of protein, and it comes with low fat and calories. That’s why for health enthusiasts, salmon is often their go-to protein. Other than protein, salmon also contains considerable amounts of calcium. In fact, tinned salmon can contain up to 850 mg of calcium, and even more if it is prepared fresh. What gives salmon its calcium-rich properties are the bones, which contain the highest amount of calcium. Enjoy salmon baked, poached, or steamed for best results.

salmon high in calcium

7. Chia Seeds

Another seed on the list, chia seeds are also an excellent source of calcium. Recently, chia seeds have become a health trend of sorts, with people adding them into porridges, smoothies, salads, and pretty much anything you can think of. When it comes to calcium, chia seeds are also a great source. An ounce contains around 180 mg of calcium, making this seed on the top contenders for the best sources of non-dairy calcium. Try soaking some chia seeds in water overnight and enjoy them in a bowl of fresh yogurt.

river high in calcium

8. Tofu

If you’re concerned about bone-related conditions such as osteoporosis or arthritis, you might want to increase your consumption of tofu. This flavorless ingredient might not sound appetizing when eaten on its own, but when the right ingredients are added, tofu can be a fantastic source of calcium for the body. It’s also healthy in the sense that it is low in calories and saturated fats. Four ounces of tofu will usually contain around 700 milligrams of calcium. In some cases, more calcium is added to the produce. Tofu can be used in many dishes.

high in calcium foods

9. Soymilk

If you’re looking for alternatives to milk or milk-based products, then look no further. Soymilk is one of the strongest alternatives to traditional lactose products and is an incredible source of calcium. in fact, some brands of soymilk offer as much as (or even more) calcium when compared to other types of milk products. If you want to be sure that you’re getting the required amount of calcium, look for brands that contain fortified soymilk. Some brands of soymilk are fortified with tricalcium phosphate and are not healthier than regular soymilk.

soymilk high in calcium

10. Broccoli

Last but not least, broccoli is a superfood that has a surprisingly high quantity of calcium. Just two cups of raw broccoli contain around 90 milligrams of calcium, rivaling other similar plant foods in terms of calcium content. Besides containing a higher than average content of vitamin C, broccoli contains enough calcium to justify putting it on your plate on a weekly basis. Try steaming broccoli, or sautéing it with olive oil and garlic. Moreover, frequent consumption can help reduce your risk of developing cancer, amongst other diseases. Increase broccoli intake to see improvements in your health.

broccoli high in calciumCalcium is one of the most important minerals for our bodies and is required for muscle and nerve functions. Diet is the best way to get calcium yet don’t think of only dairy food sources for your calcium intake. There are many options that perhaps you aren’t aware of!

The Food and Nutrition Board at the Institute of Medicine of the National Academies have recommended that men and women get between 1,000 and 1,300 mg of calcium per day, depending on age. If you don’t get enough calcium, adults may have low bone mass which is a risk factor for osteoporosis. Make it a point to reach your recommended daily intake of calcium.  To be successful in this, here are some non-dairy sources of calcium that you may not be aware of.  Here is a list of great choices to include in your daily diet:

• Dark leafy greens like spinach, broccoli, okra, kale and collard greens are high in calcium. One cup of cooked collard greens has 26 mg – a quarter of the amount you need in a day. Try to add green to every meal and you’ll be healthier for it!

• Chia seeds are tiny yet they are a powerhouse of nutrients! They are among the healthiest foods on the planet. An ounce of chia seeds have 18% of the RDI. They are great sprinkled on oatmeal, cereal, yogurt, vegetables, rice, salads and shakes. Note that they can become gel like and thicken when mixed with water.

• Fennel has a licorice-like flavor with a great crunch like celery. Fennel can be added to salads or eaten alone and all parts of the vegetable are edible (bulb, stalk, leaves, seeds). A cup of fennel has 43 mg of sodium.

• Canned sardines and canned salmon are both loaded with calcium thanks to their edible bones. A 3.75-ounce can of sardines packs 35% of the RDI and 3-ounces of canned salmon with bones has 21% RDI.

• Sesame seeds and flax seeds are great options to sprinkle on foods also. Unhulled sesame seeds are especially rich in calcium. These can be sprinkled on so many food choices!

• Tahini is a butter made from hulled, ground and toasted sesame seeds. It is high in calories so it should be eaten in moderation. A tablespoon provides almost 23 mg of calcium. Tahini is a major ingredient in hummus (chickpeas) and baba ghanoush (eggplant).

• Treat yourself to a handful of almonds or Brazil nuts a day! About 22 of these nuts deliver about 8% of the RDI.

• Blackstrap molasses is a thick syrup. Molasses products are becoming more available at markets and blackstrap molasses is commonly used as a natural sweetener and a sugar alternative. It can be used in coffee as a sweetener and used as a spread or topping. Baking with blackstrap molasses can replace brown sugar or maple syrup. 100 grams of blackstrap molasses provides 20% of recommended daily calcium amount.

• Hemp milk is the top dairy milk alternative for calcium content with an 8 ounce serving supplying 45% of the RDI. It is made from seeds of the hemp plant.

• Dried figs have more calcium than any other dried fruit with 5% of the RDI in one ounce. They are packed with fiber and antioxidants.

• White beans and winged beans are low-fat and high in calcium. A cup of cooked wing beans has 24% of the RDI and a cup on white beans has 13% of the RDI. These beans can be incorporated into many recipes – soups, chili, salads and stir-fry.

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