Calcium is necessary for building the healthy bones and teeth. It is also required for normal and healthy functioning of the muscles and nerves. It helps to maintain the healthy blood pressure and skin. On an average, an adult requires about 1000 milligrams of calcium per day.
It is extensively known that the dairy products are good sources of the calcium. But, there are many people who cannot take the dairy products in recommended amount, either due to the health issues like allergies or just because they dislike its taste or smell.
Also Read: – Food Rich in Calcium Content
If you are one among those people, here is the good news! You have many other calcium rich non-dairy foods, which you can consider.
Taking a Calcium supplement is always an option, but there is nothing that can match or replace the calcium supply obtained naturally. The good news is that there are a whole lot of calcium rich non-dairy foods.
Some of the people like pregnant women, lactating mothers, children of growing age and those who are recovering from fractures require more calcium intake than the usual every day requirement.
The following is a list of calcium rich Non-Dairy foods which you can consider instead of milk.
Table of Contents
Broccoli
A good serving of broccoli with at least 1 meal every day is the good alternative for dairy products. This is packed with Vitamin K, which is very essential to maintain the protein in bones. This is one of the best calcium rich non dairy foods.
White Beans
White beans are rich in the calcium along with folate, iron, soluble fiber & potassium. All these nutrients are required to decrease the risk of osteoporosis. These also provide enough amount of magnesium, which is required to absorb the calcium. White beans are one of the best foods that providr sufficient calcium for healthy bones.
Edamame
Edamame is immature soy bean that is picked before hardening. Include soy in the diet a few times everyweek. These foods also have high doses of the magnesium and potassium. There are a variety of recipes that you can use to enjoy the edamame. These can also be added into salads and pasta recipes.
Milk Alternatives
Irrespective of the alternatives that are given, we always be inclined to associate milk to bone health. Other milk alternatives that you can try are soy milk, almond milk or rice milk. These, when fortified, have the same quantity of calcium as a regular glass of milk.
Tofu
This is commonly referred to as bean curd. This is made from the soy milk, which is glutinous & the blocks are formed by pressing the curds. Tofu is a great source of the calcium. Stir fry is one of the best ways to enjoy tofu.
Fortified Waffles
There are calcium prepared waffles, which are great for the bone building. There are options that you might choose from like whole grain. If you are not taking dairy products because you do not like the taste, try this.
Kale
This is a member of cabbage family and is one of the most effectual calcium rich non-dairy foods. It is also rich in the potassium. These work great in the slowing the decline of bone density.
These are some of the most common and easily available calcium rich non-dairy foods. Do you have more health tips to share on this topic? Do tell us.
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