Wondering If You Can Boost Your Calcium Levels Without Dairy? You Certainly Can!

04 Apr 2021

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Are you trying to figure out which foods are optimum sources of calcium? There are a wide range of options, even if you decide to skip dairy products. Isn’t this good news? You bet it is. When it comes to trivia questions such as “Is milk an excellent source of calcium or not?” The answer is obviously a no-brainer. However, what if you are lactose intolerant or on a diet free of dairy products? Or, what if you just dislike milk? In such cases, can you still obtain your recommended daily calcium intake? The answer is a thumping, “Yes.”

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The best calcium-rich foods are obviously dairy products such as milk, yogurt, and cheese. However, if you wish to skip dairy, make it a habit to incorporate some of the below-mentioned foods high in calcium. Keep in mind that most adults aged between 19 and 50 need 1,000 mg (milligrams) of calcium each day according to the NIH (National Institutes of Health) in the United States [2].

Chia Seeds

A single ounce or two tablespoons of chia seeds provide precisely 179 mg of calcium, making it a great calcium food. Be liberal with chia seeds and add them to smoothies or incorporate them into oatmeal for an added crunch. Already salivating? We’re just getting started [2].

Soy Milk

One cup of soy milk that is fortified contains nearly the same amount of calcium present in one cup of cow’s milk. The key to consuming foods with added calcium is choosing those fortified with calcium carbonate [2]

Almonds

Just a single cup of whole almonds offers you 385 mg of calcium, which exceeds 1/3rd of the recommended daily amount. That said, the same serving contains approximately 72 grams of fat and 838 calories. Calorie counters, watch out! [2]

Dried Figs

As much as 241 mg of calcium is offered by 1 cup of dried figs. Figs are an excellent source of antioxidants and fibre and are an ideal sweet treat. Consume them as a snack or create a creamy jam by crushing them. Trust us. It tastes delicious [2].

Tofu

Tofu is a calcium rich food, with levels varying from 275 mg to 861 mg for every half cup. This is because of the variation in the brand and the firmness of the product. To obtain the benefits of calcium, you need to read the labels meticulously and only opt for tofu that contains calcium salt [2].

White Beans

White Beans also make it to the calcium foods list, with each cup yielding 161 mg. Besides a good source of calcium, white beans are low in fat and rich in iron. You may experiment with white beans by using them in hummus or adding them to your favourite soups or salads. Simply tasty! [2]

Sunflower Seeds

Sunflower seeds are rich in minerals and vitamins. One cup of these kernels contains 109 mg of calcium. Sunflower seeds are also an excellent source of magnesium, vitamin E, and copper. Together, these important nutrients can help in promoting healthy bones and preventing bone loss [2].

Sesame Seeds

Consuming just a single tablespoon of sesame seeds causes an addition of 88 mg of calcium to your diet. You may experiment by toasting and sprinkling them over a salad adding them in the preparation of bread for a nutty flavour. Yum! [2]

Keep in mind that some of us are at a higher risk of calcium deficiency in comparison with others. Studies show that adolescent girls (particularly athletes) as well as women, lactose-intolerant individuals, and the elderly population should regularly monitor their levels of calcium [1].

While the fact is that an adequate amount of calcium is central to bone health, nearly every cell in your body requires calcium in order to thrive. Therefore, no excuses if you are skipping dairy products. The aforementioned eight foods can up your levels of calcium to the recommended dietary allowance.

References:

  1. https://www.mayoclinic.org/boost-your-calcium-levels-without-dairy-yes-you-can/art-20390085
  2. https://www.medicalnewstoday.com/articles/322585#non-dairy-sources-of-calcium

Recommended Reads: 

How Almonds Can Benefit Your Health

Benefits Of Drinking Milk At Night

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