Other calcium options besides dairy
WE ALL know that calcium is crucial for children with growing bones, but it’s a vital part of adult diets too, helping to maintain healthy bone structure and muscle function.
It is recommended that adults aged 19 to 64 consume 700mg of calcium a day, and their main recommended sources are milk, cheese, and dairy sources.
For the vegans, lactoseintolerant, and dairy-free people, they need to know where to get enough calcium from other sources.
Fortunately, there are plenty of other ways to get calcium into your diet, said Frida HarjuWestman, nutritionist at the health app Lifesum.
Here are some non-dairy foods you didn’t know contain calcium:
White beans White beans are not only rich in protein, iron and fibre, but they are a great source of calcium, containing about 175mg of calcium per serving.
“If you don’t fancy having white beans or want to introduce some variety, you can try winged beans or navy beans, both of which also provide plenty of calcium,” Harju-Westman says.
Almonds “Nuts aren’t the first thing people think of when they think about calcium-rich foods. However, many nuts contain a significant amount of calcium,” explains HarjuWestman.
Almonds, in particular, are a great calcium-rich snack and they’re also one of the few proteins that are alkaline forming, which helps to give you better immune function and energy.
Oranges Unbeknown to many, oranges ( left) contain high levels of calcium. “Eating just one orange has over 70mg of calcium, ensuring that you receive 6% of your calcium intake for the day, as well as a great boost of vitamin C, in just one snack,” says HarjuWestman.
Figs This seasonal fruit ( below) is another great calcium source. “While also containing significant amounts of antioxidants and fibre, eating approximately five dried figs per day can provide you with around 135mg of calcium, which goes a long way in helping you to achieve the required daily intake,” says HarjuWestman, although it’s worth bearing in mind that five figs also contain a lot of sugar.
Sardines Sardines are not only full of essential omega-3 fats, they are also packed with calcium, containing as much as 350mg in just one small can.
“Sardines can be easily added to your salad for instant flavour, as well as a providing you with a healthy boost of vitamins B-12 and D,” says Harju-Westman.
Leafy greens Leafy greens such as kale are extremely low in calories, contain zero fat, and high levels of fibre and calcium.
“I recommend adding a side of kale to your evening meal or making your own homemade kale chips for a healthy snack,” says HarjuWestman, adding that spinach is another good source for calcium.
Broccoli “Broccoli ( above) is a ‘super-veg’ if ever there was one,” says HarjuWestman.
“Not only is it jam-packed with essential nutrients including vitamins A-K and minerals such as magnesium, zinc, and phosphorous, but it also contains exceptionallyhigh levels of calcium, which is easily absorbed by the body.” – The Independent