Strong teeth and bones as well as the maintenance of numerous biological functions depend on calcium. Dairy products have always been linked to calcium. Still, there are many non-dairy substitutes that are just as high in this vitality.
It’s goof to consume food and beverages that are naturally high in vitamins and minerals. Nutrition alternatives that can assist in fulfilling daily calcium requirements are these non-dairy foods high in calcium.
A gram (1000 mg) of calcium should be consumed daily by adults. If you are allergic to dairy, lactose intolerant, vegan, or just want to vary your calcium intake, you can enjoy a range of easily available non-dairy foods to meet this recommended dosage.
Broccoli
For vegetarian‘s broccoli is a good source of calcium. Known for having a high fiber content and vitamin C content, broccoli is a cruciferous vegetable.
While fiber maintains the health of your digestive tract and encourages feelings of fullness, vitamin C is important for immune system function and collagen production.
The mild flavor of broccoli makes it a very adaptable ingredient. It tastes great raw, paired with dips, steamed or roasted as an accompaniment, or chopped and added to soups or stir-fries.
Soy milk
One of the main benefits of soy milk (non-dairy beverage), is its high calcium level. For people with dairy allergies, lactose intolerance, or veganism, this plant-based milk substitute made from soybeans is a great choice.
Since calcium is the primary ingredient in soy milk, it is nutrient rich. For those who have dietary needs, it’s a fantastic alternative.
Edamame
Edamame is a plant-based sauce. It’s a filling snack and an excellent way to increase the amount of protein in your meals. Additionally, it has a lot of fiber, which helps with digestion and supports gut health.
You can easily find edamame in its pods, either fresh or frozen. It’s simple to cook by steaming, boiling, or microwaving. Eat them as an appetizer, side dish, or to add extra protein and fiber to salads.
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Dried figs
Dried figs are a sweet and tasty snack that is an organic, dairy-free source of calcium. They’re a great way to indulge your sweet tooth besides making sure you get your recommended daily intake of calcium.
Compared to many other non-dairy foods, dried figs stand out due to their high calcium content. The greatest option for fulfilling your calcium requirements is half a cup of dried figs, which has approximately 1.21 grams of calcium per serving.
Chia Seeds
Chia seeds are a well-liked superfood that are also a fantastic calcium source. These tiny seeds come from the Salvia Hispanica plant, which is native to South and Central America.
In addition to their well-known benefits for fiber and omega-3 fatty acids, chia seeds are an essential calcium supplement for any diet.
Phosphorus and magnesium, among other vitamins and minerals, are found in chia seeds and are important for healthy bones.
One ounce or two tablespoons of chia seeds provide approximately 1.79 grams, or 18%, of the daily required calcium intake. This is the amount required by the body for healthy bones, muscles, and nerves. The calcium content of chia seeds exceeds that of several dairy products.
There are now a lot of non-dairy foods with high calcium content. For people who wish to keep their general health in good condition, there are many nutritious options available. These dairy-free foods high in calcium are great for people who are lactose intolerant, vegans, or who just want to try new recipes. They also provide several health benefits, such as a lower rate of osteoporosis and better muscle functions.
Diksha Nayyar is a versatile writer with a passion for creating engaging and insightful articles on a wide range of topics. With a background in Journalism, she brings a keen eye for detail and a commitment to delivering high-quality content. Diksha has written extensively about health, social issues and technology, aiming to inform and inspire readers. Outside of writing, she enjoys trying out new restaurants and playing with dogs.
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