19 Dairy Free Sources Of Calcium You Need To Know About
25
January

By Adem Lewis / in , , , , , , , , , , , , , , , , , , , , , , , /


Hey folks! Did you know that Calcium is the most abundant
mineral present in your body. It is a nutrient which plays an important
role in your overall health. Building strong bones and teeth, clotting
blood, sending and receiving nerve signals and keeping your heartbeat normal are just
some of the functions that it performs. Now, the first thing that may come to mind
when we say calcium is probably milk or maybe other dairy products like yogurt and cheese. While these are sources of calcium, those
who are lactose intolerant, have dairy allergies or simply do not enjoy the taste of milk probably
won’t add any of those things in their diet. Instead, they can consume alternative options
to get their calcium needs. In today’s video we’re gonna talk about
what these alternative options are. From white beans to Oranges and many more,
so stay tuned! Okra: Okra might be a lesser known vegetable,
but it has 81mg of calcium for every 100g, which is about 8% of the recommended Dietary
allowance. It also contains significant amounts of manganese,
vitamins A and K, and folate. Studies have shown that this vegetable also
has high antioxidant potential, as well as diabetes and liver-protective properties. Okra is very adaptable and you can make it
part of a stew, into chips, or add it to any meal. Chia Seeds: Chia seeds have been exploding
in popularity over recent years. They are a great source of omega-3 and one
of the most calcium rich foods. For every 100g serving, chia seeds provide
631mgs of calcium, which represents a massive 63% of the Recommended Dietary Allowance. Other notable nutrients in chia seeds include
manganese, phosphorus, and zinc. Research suggests that chia seeds also have
some promising health benefits like increasing your good cholesterol levels, improving your
insulin resistance and fighting obesity. Spinach: Spinach has a case for being the
most nutrient-dense vegetable out there, and it is high in a range of micronutrients. In regard to calcium, the vegetable supplies
99mg per 100g which is around 10% of the RDA. Spinach also supplies a massive amount of
vitamins A and K and high doses of folate, vitamin C, magnesium, manganese, and potassium. It’s a big source of dietary nitrate as
well, which can have impressive effects on your vascular health and help ease arterial
stiffness. White Beans: One cup of canned white beans
has 191 mg of calcium which is about 19 percent of your daily need. It is also a great source of iron and fiber
which helps reduce your body’s absorption of fat and lowers your blood cholesterol numbers. They can be very creamy and light and you
can add it to a pasta dish with veggies or skip the chickpeas and make your own hummus
using white beans. Oranges: While you may know Oranges for their
vitamin C content, one large orange also provides 74 milligrams of calcium which is about 8%
of your daily requirement. You can enjoy the fruit solo as a snack, or
pair some slices with spinach, slivered almonds, grilled chicken, shallots, and a ginger dressing
to create an Asian-style salad. Kelp: Kelp is a variety of sea vegetable which
is commonly found in Asian dishes. A cup of this green stuff serves up 168 milligrams
of calcium or 16% of your daily recommended intake. It also contains a hefty dose of fiber and
iodine which are helpful in maintaining your thyroid health. If you like making homemade smoothies and
juice, substitute kale for kelp to reap the benefits. You can also throw some kelp into the broth
of miso soup to up the nutritional value. Sardines: Although sardines aren’t most people’s
favorite fish, they are one of the best sources of dairy-free calcium out there…provided
you can stomach them. 1 can of canned sardines in oil with the bones
contains 351 mg of calcium which is about 35% of your daily need. Look for the ones with the bones, which are
soft and completely edible. The bones are where all the calcium comes
from. To make things more flavorful, toss the fish
into a bed of leafy greens with tomato, cucumber, olives, feta, and red wine vinegar. The combo makes for a tasty, Mediterranean-inspired
dish. For a quick snack, top whole-grain crackers
with two or three sardines and a squeeze of fresh lemon for added flavor. Butternut Squash: Butternut squash is not
only packed with calcium and bloat-banishing potassium, but it’s also rich in carotenoids
that fight heart disease, asthma, and arthritis and promotes healthy vision. 1 cup of cooked butternut squash contains
84 mg or about 8% of your daily need. It has it all, so eat up! You can roast cubes of it in the oven with
olive oil and spices or add it to a delicious soup. Almonds: Of all the nuts, almonds are the
highest in calcium. An ounce of almonds or about 22 nuts, delivers
8 percent of the daily recommended intake. Almonds also provide 3 grams of fiber per
ounce, as well as healthy fats and protein. They are an excellent source of magnesium,
manganese and vitamin E. Eating nuts may help lower your blood pressure,
get rid of body fat and other risk factors for metabolic disease. Figs: Dried figs are a rich source of antioxidants
and fiber. They also have more calcium than other dried
fruits. In fact, an ounce or 28 grams of dried figs
contain 5 percent of the recommended dietary intake. Figs also give you a decent amount of potassium
and vitamin K which is very good for you. Broccoli: Every child’s nightmare, this
veggie has become a favorite among grown ups, especially fitness enthusiasts because of
it’s low calorie count and health benefits. Broccoli has lots of calcium, nearly 86 mg
per 2 cups, not to mention it’s extremely high levels of Vitamin C that are good for
your skin and immune system. Some studies have also indicated that the
positive benefits of this vegetable can cure skin and colon cancer. Kale: You’ve probably heard a lot about
this vegetable being called a super food and how magical it is. Well, these claims can be backed up! This vegetable is indeed a super food and
has it all, it is a storehouse of minerals with 100 mg of calcium in one cup alone, along
with healthy doses of Vitamin C and K that help in blood clotting. Tofu: Tofu is so close to being a dairy product
that it’s almost unfair to call it non dairy. However, the fact of the matter remains that
Tofu is a non dairy item derived from soya, rich in both calcium and protein! It’s likeness to cottage cheese is what
creates all the confusion, but it does contain about the same amount of calcium as a glass
of milk. It also tastes delicious and can be a great
addition in salads or even as a snack. Sunflower Seeds: A single cup of sunflower
seeds contains 109 mgs of calcium. These seeds are also rich in magnesium, which
balances the effects of calcium in the body and regulates nerve and muscle health. In addition, sunflower seeds contain vitamin
E and copper. Together, these nutrients can promote bone
strength, flexibility and prevent bone loss. However, sunflower seeds can contain high
amounts of added salt, which depletes your body’s levels of calcium. For optimal health benefits, choose raw, unsalted
seeds. Also, consider a single serving to be about
one handful, to avoid extra calories. Soymilk: If you can’t drink regular milk,
fortified soymilk can be a great calcium substitute. On average, soymilk enhanced with calcium
contains 340 mg per cup as compared to about 61 mg per cup if it’s unfortified. There are many different flavors available,
so check the label when you’re shopping to make sure you’re getting the calcium
you need and watch out for any added sugar. You can drink it alone, add it to cereal or
your morning coffee. Canned Salmon: Just half a can of salmon with
the bones contains about 232 mg or 23% of your daily need of calcium. If you want to avoid putting a dent in your
wallet, canned salmon is a great way to go. But here’s the catch, the bones in canned
salmon are what hold all the calcium, so they need to be mashed up right along with the
salmon meat for all the benefits! Don’t get turned off just yet—the canning
process softens the bones so they easily break apart and are unnoticeable when mixed in with
the rest of the fish. Chickpeas: Garbanzo beans, chickpeas—whatever
you want to call them—are a great source of calcium for your body. One cup of cooked chickpeas will give you
80 mg of calcium. It’s a wonderful plant-based source if you
are following a vegan diet to get in a good dose of calcium. Cooking the beans from scratch is always preferred
but you can buy canned chickpeas, be sure to rinse them thoroughly before eating. Collard Greens: In addition to serving up
more than a quarter of your daily calcium needs, this Southern favorite is also loaded
with nearly three days worth of vitamin A, a nutrient that helps keep your eyes sharp
as you age. You will get about 268 milligrams per 1 cup
cooked of collard greens. Though they are traditionally cooked with
butter and fattening meats like bacon, you can also saute it with olive oil and garlic
and they will still taste great. Sesame Seeds: Earlier, we told you that chia
seeds are a great source of calcium. Similarly, so are another member of the seed
family, sesame seeds. These seeds contain an even larger amount
of calcium than chia seeds do. In fact, 100g of sesame seeds is almost 100%
of the recommended dietary allowance. Sesame seeds provide 975mg calcium per 100g
or 98% of your RDA. Sesame seeds also have a unique taste, valued
around the world for adding flavor to a variety of dishes. However, don’t eat too many — the one
problem they have is an extremely high omega 6 to 3 ratio of approximately 58 to 1. Are you lactose intolerant or someone who
just does not like milk? Will you try any of these non dairy calcium
rich foods in the future? Let us know in the comments section below.


22 thoughts on “19 Dairy Free Sources Of Calcium You Need To Know About

  1. WATCH 🎥: 22 Foods You Can Eat A Lot Of And Still Not Gain Weight – https://www.youtube.com/watch?v=yqM_A99edaQ&list=PL_fl96m7OLQWTg82q3ImUs2xVqdBNsjwL&index=7

  2. Are you lactose intolerant or someone who just does not like milk? Will you try any of these non dairy calcium rich foods in the future? If you enjoyed this video, please give it a like and share it with your friends! 🙂

  3. Thank you for sharing this powerful information on calcium 👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽💎💎💎✋✋✋✋✋✋✋💎💎💎👏👏👏👏👏👏👏

  4. I also don't like the taste of milk thank u bestie for help to find calcium without milk🙃 love bestie awesome video 👍❤

  5. Was literally racking my brain last night over this.
    Get out of my head, but keep doing it because this was useful…. 😅

  6. Thanks Bestie. This was an incredible video. You have just inspired me to start my own channel called Admut Remedies. Guys you can check it out when you have the time.

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