10 Dairy Free Foods Packed With Calcium

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Dairy Free Foods Packed With Calcium

dairy free calcium sources

Calcium is much important for us and it makes up to 1% – 2% of a healthy adult’s body weight. 99% of this calcium is stored in bones and teeth. If you are calcium deficient and do not consume it from your diet, your body absorbs it from your bone tissues and so will form bone loss. Calcium requirements are usually based on age but for adults, the recommended dose is 1000mg per day. Women need 1200mg per day from the age of 51 while men from the age of 71. You always think of milk when it comes to calcium, but you have many options other than these dairy products. So, what are those dairy free products which are packed with calcium?

Greens:

greens

Greens especially cooked collard greens, kale and turnips are rich in calcium. A cup of cooked kale provides 10% of the RDA of calcium.

Chia Seeds:

Chia-Seeds

Just 2 tbsp of these seeds contain 177 mg of calcium and these are the best plant based source of omega-3 fatty acids even more than salmon. It’s also rich in boron, magnesium and other trace minerals required for absorption of calcium. Use them for breakfast, desserts and quick snacks.

Hemp Milk:

hemp milkUse hemp milk as an alternative to dairy milk. It’s recommended for those who are allergic to soy or nuts. A single cup can provide 30% of recommended value of calcium. It also consists of all 10 essential amino acids and so is a great protein source. It’s rich in omega-3 fatty acids, potassium, iron, and vitamin A, vitamin D, vitamin E, and vitamin B-12.

Sesame Seeds:

sesame seeds

Just a quarter cup of sesame seeds has 351 mg or 35.1% of RDA of calcium. They are rich in copper, magnesium, and many essential vitamins and minerals.

Almond Butter:

almond butter

An ounce of this butter provides 8 mg of calcium. It’s rich in copper, magnesium, zinc and also iron.

Blackstrap Molasses:

mollasesIt’s a nutritious sweetener which was created as a by-product of refined raw sugar cane into table sugar. It’s rich in magnesium, copper, potassium and magnesium. Magnesium is essential to balance calcium in your body.

Beans:

beansBeans like white beans, soy beans, pinto beans and navy beans. A cup of white beans have 191 mg of calcium. Use them soups and burgers. Navy beans can be baked.

Vegetables:

artichokesVarious vegetables like broccoli, fennel and artichoke are full of calcium. Take just a tablespoon of fennel seeds to get 5959 mg of calcium. Use them to make your salad tasty. 1 raw broccoli stalk provides 71 mg of calcium. A medium sized artichoke contains 25 mg of calcium.

Amaranth:

Amaranth ancient grainLike Quinoa, Amaranth is a seed rather than a grain. It’s rich in iron, calcium and magnesium. It contains almost 4 times as much calcium as wheat with 116 mg of calcium per cup. Those who like to eat gluten free diet can opt for this.

Fruits:

Take a cup of blackcurrants for 62 mg of calcium. They are also rich in vitamin A, C and iron. Just half a cup of figs can provide you with 120 mg of calcium. An orange can give you 50 – 60 mg of calcium, potassium, and vitamin C. Just a single cup of blackberries provides 40 mg of calcium.

These 10 vegetarian and dairy free food items are not only rich in calcium but are also capable of providing various essential nutrients. If you don’t like to drink milk or dairy products, these are alternative can be taken.

Are you using these dairy free foods packed with calcium?

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