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.