In the modern world of diseases and deficiencies, we have all begun to look into the nutrient value of each food item. We realize how important inculcating every vitamin and mineral is into the diet. The role of calcium is especially lauded to make our skeleton stronger. And the hero who provides us with most of the calcium is milk. Other dairy products such as yogurt, cheese, cream, butter, etc., are also storehouses of calcium. But what if somebody is lactose intolerant or faces some or the other kind of problem when consuming dairy products. Presently there is also a huge lot of people who practice veganism. So it is crucial to seek calcium sources besides regular dairy products.
Worry not, as today’s blog brings you a lot of food products with an abundant amount of calcium, that too dairy-free. Let’s get started.
Before beginning to explore calcium-rich, dairy-free food products, let’s have a quick look at how crucial calcium is to the body.
- Calcium helps build strong bones
- Calcium helps our heart, muscles, and nerves to function properly
- Calcium partnered with vitamin D protects against major ailments
16 Best Calcium-Rich Non-Dairy Sources of Food
Now that we know the importance of calcium, let’s list out the best 16 high calcium sources that aren’t dairy. So, dear lactose-intolerant and vegan friends, brace yourself as you shall now discover some hidden gems of calcium-infused foods and flavors.
Chia Seeds
Chia seeds contain many nutrients and can keep you healthy. By consuming two tablespoons or one ounce of chia seeds, you can get around 179 mg of calcium content. The boron content in chia seeds can keep your muscles and bones healthy as it helps in metabolizing nutrients like magnesium, phosphorous, and calcium.
If you are thinking about consuming chia seeds, then let us tell you, you can have them with yogurt. Or even by tossing them into your smoothie to supply you with the best nutrients. Some people also prefer consuming these crunchy seeds in their fruit salad.
Dried Figs
Dried figs are a great inclusion in one’s diet. You supply yourself with 241 mg of calcium by consuming approximately 8 figs. The good thing about dried figs is that they are rich in antioxidants and fiber.
You can keep them in your office table drawer and consume them with creamy jam as a midday meal. Additionally, try sprinkling figs on your breakfast cereal for a wholesome meal. It is a low-calorie, healthy snack to have any time of the day.
Tofu
We all love cheese, but sadly it is a dairy-based food. Nevertheless, you can always consume this food that tastes just like cheese and has a high calcium content.
By consuming half a cup of tofu, you are indeed supplying your body with 275-871 mg of calcium content. Isn’t that amazing? However, we would give you a tip while purchasing tofu from the supermarket.
Remember always to select the tofu with a high amount of calcium salt. This is what manufacturers utilize as a coagulant in the product. So, make sure you get the tofu that contains this.
Soy Milk
What’s the first thing that comes to your mind when saying milk? Dairy, isn’t it? Well, that’s not what soy milk contains. So, if you want to drink milk and get all the goodness it has, soy milk is your go-to. However, remember to choose the pack that contains calcium carbonate.
Moreover, you will find soy milk to be containing a significant amount of vitamins and a meager amount of saturated fat. All of which is great for people who wish to consume lesser calories. All you need to do is make a smoothie or add soya milk to your cereal bowl for a healthy high-calcium meal.
Almonds
Only by consuming one cup of almonds are you certainly doing a lot of goodness to yourself. One cup possesses around 385 mg of calcium, much more than the recommended amount one must consume.
But we shall like to draw your attention to the fact that one cup of almonds contains 72 gms fat and 838 calories which is a lot. However, most of the fat might be helpful for you, and the calorie being high becomes a leading factor for people to put on weight. So, we would suggest you consume almonds in moderation in this regard.
Sunflower seeds
Sunflower is a beautiful piece that adds to the beauty of nature. And likewise, the seeds add to the beauty of your health. Doesn’t that sound fascinating? Well, one cup of sunflower seeds is suitable to supply you with 109 mg of calcium.
Sunflower seeds contain a high amount of magnesium, which helps regulate the calcium amount in your body, helping to regulate your muscle and nerve health. Additionally, sunflower seeds contain significant amounts of copper and vitamin E. In total, all these nutrients enrich your bones, prevents bone loss, and increase flexibility and strength.
But we would suggest you be cautious about the excessive-high amount of salts in sunflower seeds, which helps deplete your body’s calcium content. So, we always advise everybody to consume the unsalted seeds present in raw sunflower seeds.
White Beans
By consuming one cup of white beans, you are sure to supply yourself with 161 mg of calcium. Also, you must note that white beans contain a significantly low amount of fat, which is excellent for people on a diet.
The iron-rich content is excellent for your bones as well. You can add them easily to your salad or soup. And if you love hummus, add them in!
Edamame
If you are looking for another non-dairy product, you can indeed consume edamame. Frozen edamame possesses around 98 mg of calcium. Also, we must tell you that edamame contains a sufficient amount of protein and all the necessary amino acids.
You can add it to noodles, soup, slaw, and every other recipe. It shall enhance your dish’s taste, texture, and nutrient quotient.
Kale
By consuming two cups of kale, you are supplying yourself with 180 mg of calcium. Since kale is a part of the cruciferous family and you can consider it a leafy veggie, you are sure to supply yourself with lots of antioxidants. Also, the low-calorie count makes it perfect for people who are conscious about their calorie intake.
If you love consuming salads, adding a bunch of kale can be healthful. Or cook a veggie soup with lots of kale and acquire vital nutrients.
Broccoli Rabe
Not everyone likes to eat something bitter, but remember, most goodness comes to you from bitter things. And the thing is the same with broccoli rabes! Each cup of broccoli possesses around 100 mg of calcium.
If you feel daring on a particular day, try eating raw broccoli rabe. It’s bitter yet highly nutritious. But on those low days, you can always blanch, roast, or grill it for a milder flavor and intense nutrition.
Sesame Seeds
Sesame seeds can be tiny, but the goodness these seeds contain is vast! Only by consuming one tablespoon of sesame seeds are you adding around 88 mg of calcium. Plus, these seeds possess copper and zinc, which keep your bones healthy.
You can always consume these seeds in your bread or salad to give it a nice nutty flavor. You can also grind them into a coarse mix and add it to every meal.
Sweet potatoes
If you consume one sweet potato, you supply 68 mg of calcium content. You are also getting loads of vitamins like C and A with sufficient potassium.
Since vitamin A is a vital antioxidant, you can keep your eyesight properly. Also, sweet potatoes are great a veggie to prevent cancer and aging. Include sweet potatoes into your diet to enjoy all the goodness this veggie contains.
Broccoli
We all know greens are great for your health! So, if you consume one cup of broccoli, you are sure to get around 87 milligrams of calcium content. Following the National Cancer Institute in the U.S, you can consume greens to reduce the chances of developing cancer.
However, since the studies are ongoing, there is no harm in consuming greens to keep you healthy. Overall, it can keep you in optimum health. Broccoli has a unique taste and texture. You can always play with it and add it to various soups, curry’s, salads to gain maximum nutrition.
Orange Juice And Oranges
Well, you know well enough that oranges are a tasty fruit. And, of course, the rich calcium content in this fruit makes it even more special. By consuming one orange, you are sure to get around 300 mg of calcium.
Though one is never bored eating oranges, there are innumerable ways to include the fruit into your diet. Add oranges to grilled fish or meat, combine it in a fruit salad, or blend it in your oatmeal for a unique, zesty flavor.
Collard Greens and Mustard
If you consume raw collard greens, you will get around 84 milligrams of calcium in each cup. Additionally, you will get loads of minerals and vitamins as well.
And a cup of mustard greens is going to supply you with 64 mg of calcium in each cup! Ditch the tortillas and use collard greens for nutritious burritos or saute them as a side dish for a zest of flavor and nutrition.
Lady’s Finger
Naturally, you won’t be consuming okra raw, but it does contain a significant amount of nutrients. One cup of raw okra possesses around 82 milligrams of calcium.
However, okra contains zinc, iron, fiber, and protein loads. You can roast these green veggies, make pickles or fry them to extract their maximum nutrition.
What hampers your calcium absorption?
It’s crucial to identify the factors that hamper your calcium absorption. Only then can you help the body absorb the necessary calcium and maintain your overall health.
- High phytic acid in the diet can make calcium insoluble
- Excessive sodium intake may hamper calcium absorption
- Vitamin D deficiency disables the body capacity of calcium absorption
- High coffee and tea consumption bars calcium absorption
- Smoking kills calcium, and you too
- Celiac diseases stop calcium absorption
Conclusion
As we end our blog today, we hope you know exactly the right foods rich in calcium. Since calcium is an essential nutrient, there is no way you should compromise on supplying yourself with the right amount.
Incorporate the calcium-rich foods mentioned above into your diet and keep yourself healthy. However, if you cannot supply yourself with the correct amount, remember to speak to a doctor. They might prescribe you supplements to meet the daily intake. Consuming supplements on your own without a doctor’s subscription is not at all advisable! So, to get the exact amount of nutrients, speak to an expert!