Non Dairy Calcium Rich Foods

 Many non-dairy foods are good sources of calcium. These include leafy green vegetables, sardines, tofu, sesame seeds, and fortified plant-based milks. Some dairy-free people can also get the calcium they need each day from fortified orange juice, almonds, and seeds.

Here Are Foods That Are Rich In Calcium Many Of Which Are Non-Dairy:

Chia Seeds:

One ounce, or two tablespoons, of chia seeds contains 179 milligrams of calcium.

Boron, which is also present in chia, supports the health of bones and muscles by helping the body metabolize calcium, phosphorus, and magnesium.


Add chia seeds to smoothies or mix them into cereal or yogurt for a little crunch.

Soy Milk:

One cup of fortified soy milk has about the same amount of calcium as one cup of cow's milk. Choosing a calcium carbonate-reinforced product is essential.

Soy milk is rich in vitamin D and has less saturated fat than whole milk with lactose.

Almonds:

One cup of whole almonds contains 385 mg of calcium, more than one-third of the daily required intake.

However, that same portion also contains 838 calories and more than 72 grams of fat.


People should only consume a quarter cup of fat per serving, for example, despite the fact that it is mostly monounsaturated and healthy due to its high calorie content.

Dried Figs:

There are 241 mg of calcium in one cup, or about eight figs.

Figs make a tasty dessert and are rich in fiber and antioxidants. Try eating them as a midday snack or crushing them into a creamy jam.

White Beans:

A cup of white beans contains 161 mg of calcium.

White beans are low in fat and high in iron. Add them to your favorite soup or salad, hummus, or as a side dish.

Sunflower Seeds:

One cup of sunflower seed kernels contains 109 mg of calcium.

Magnesium, which is abundant in these seeds, also regulates the health of muscles and nerves and balances the effects of calcium in the body.



Copper and vitamin E are also found in sunflower seed kernels.

These nutrients work together to improve bone strength and flexibility and stop bone loss.

However, a lot of salt may be added to sunflower seeds, which lowers the body's calcium levels. To get the most health benefits, choose raw, unsalted seeds.

Consider a serving to be about one handful of kernels to avoid eating too many calories.

Kale:

Two cups of raw, chopped kale contains about 180 mg of calcium.

Kale belongs to the cruciferous family of vegetables, which also includes broccoli. Leafy greens are rich in antioxidants, which can prevent or delay cell damage. Kale is also low in calories, with only 35 calories per 100 grams.



Add the chopped kale to a salad or sauté or steam it as a side dish.

Sesame Seeds:

One spoonful of sesame seeds provides 88 mg of calcium. Try toasting the seeds and adding them to a salad or baking them in bread for a nuttier flavor.

Sesame seeds also contain copper and zinc, both of which are beneficial for bones. Supplementing with sesame seeds helped to lessen some of the symptoms of osteoarthritis in the knee.

Broccoli:

A cup of broccoli contains 87 milligrams of calcium.

A diet high in broccoli may help prevent cancer.



Chemicals found in broccoli may help prevent cancers of the stomach, liver, colon, breast, and bladder. However, human research has produced contradictory results.

Sweet Potatoes:

One large sweet potato contains 68 mg of calcium. These plants are also rich in potassium and vitamins A and C.

Vitamin A is a powerful antioxidant that may help prevent cancer, enhance vision, and boost resistance to the negative effects of aging.



Sweet potatoes are naturally low in fat and calories. In many parts of the world, they are a typical side dish.

Okra:

One cup of raw okra contains 82 mg of calcium. Okra is also a great source of protein, fiber, iron, and zinc.

Many people prefer the vegetable boiled, fried, pickled, or roasted.

Oranges & Juice:

One large orange contains 74 mg of calcium, while a glass of calcium-fortified orange juice contains 300 mg.

Butternut Squash:

Butternut squash contains 84 milligrams of calcium per cup.

The same serving also contains 31 mg of vitamin C, which is more than one-third of the daily required amount. It is advised that men take 90 mg of the vitamin daily and women take 75 mg.



Butternut squash is a versatile vegetable that is also high in vitamin A.

Cheese:

Most cheeses are excellent sources of calcium. With 242 mg per ounce (28 grams), or 19% of the DV, parmesan cheese has the highest.

Softer cheeses typically have less. For instance, 1 ounce (28 grams) of Brie only provides 52 mg, or 4% of the DV.



Furthermore, your body can absorb calcium from dairy products more readily than it can from plants.

Cheese also contains protein. There are 23 grams of protein in one cup of cottage cheese.

Additionally, because aged, hard cheeses are naturally low in lactose, people who are lactose intolerant will find them easier to digest .

Dairy may have additional health benefits. For example, a review of thirty-one studies suggests that eating more dairy products may lower the risk of heart disease.

A different review found that regular consumption of milk and yogurt was linked to a lower risk of metabolic syndrome, which raises your risk of type 2 diabetes, heart disease, and stroke.



However, keep in mind that full-fat cheese can contain high levels of saturated fat and calories. Additionally, because some cheeses contain a lot of salt, some people may need to limit their consumption.

Yogurt:

Yogurt is an excellent source of calcium.

Many yogurt varieties are also rich in probiotics, a class of beneficial bacteria that can improve nutrient absorption, strengthen the heart, and boost the immune system.



One cup (245 grams) of plain yogurt supplies 23% of the daily value for calcium, along with a significant amount of potassium, phosphorus, and vitamins B2 and B12.

It may be even higher because one cup (245 grams) of low-fat yogurt contains 34% of the DV for calcium.

Greek yogurt is a great way to get more protein in your diet, but it contains less calcium than regular yogurt.

In addition to providing a wide variety of nutrients, some research indicates that eating yogurt on a regular basis may lower your risk of heart disease and type 2 diabetes.

Whey Protein:

Whey is a type of protein found in milk, and its potential health benefits have been thoroughly studied.

In addition to being a fantastic source of protein, it is packed with rapidly absorbed amino acids that support muscle growth and repair.



Interestingly, some studies have even linked diets high in whey to increased weight loss and improved blood sugar regulation.

Whey is exceptionally high in calcium, with a 1.2-ounce (33-gram) scoop of whey protein powder isolate containing roughly 160 mg of calcium, or 12% of the DV.

Leafy Greens:

Numerous leafy greens, including collard greens, spinach, and kale, are high in calcium and have many health benefits.

For example, 268 mg of calcium, or about 21% of your daily requirement, can be found in one cup (190 grams) of cooked collard greens.



Be aware that some varieties, such as spinach, are high in oxalates, which are organic compounds that bind to calcium and block its absorption.

Because of this, spinach's high calcium content is not as well absorbed as that of other calcium-rich greens, such as kale and collard greens, which are low in oxalates.

Fortified Foods:

You can obtain the daily calcium you require by eating cereals and other fortified foods.

In fact, some cereal types can supply up to 1,000 mg (100% of the DV) per serving before milk is added.



However, since your body cannot absorb all of that at once, it is best to spread out your calcium intake throughout the day.

Additionally, flour and cornmeal can be fortified with calcium. This explains why some breads, tortillas, and crackers have a high content.