There are other non-dairy sources of calcium that can be used by those who suffer milk allergy or intolerance. They need to consume them in order to avoid a deficiency of this mineral in their body.
Calcium is an essential mineral that improves the health of our bones, muscles, immune system function and hormone release. On average, an adult needs 1000mg of calcium daily. Even though calcium supplement are an alternative for those who cannot eat dairy products, eating food is always the best option. Many non-dairy products contain calcium and they can be easily included in our diet.
Non-dairy sources of Calcium
You can purchase soy milk enriched with calcium. Depending on the brand, soy milk has between 80 and 500mg of calcium per serving. Drink soy milk as if it were cow milk, you can add it with cereals, bakery, soups or stews.
Enriched orange juice
Many orange juice manufacturers add calcium to their products. Most of the brands are enriched with 200mg of calcium or more per 180ml. The orange juice also provides vitamin C.
Canned salmon and sardines are a great source of calcium. 85g of pink salmon provide 180mg of calcium, while 85g of sardines provide more than 300mg of calcium. Add these fish to your salads, or dip them into some beaten egg and breadcrumbs, add some spices and cook them on a pan.
Broccoli and green leaf vegetables will also provide calcium. Half a cup of raw broccoli supplies around 20mg of calcium. Cooked spinach provides 120mg of calcium per 1/2 cup and baked radish leaves 99mg per 1/2 cup. Kale is also another green leaf vegetable that provides calcium – around 94mg per cup.
Tofu is a vegetarian product made from soy. If it is processed with calcium sulfate, it provides 138mg per 1/2 cup. Make sure that the tofu you purchase includes calcium salts, since it will not provide as much calcium if it is processed with other types of salt.
A cup of rhubarb compote provides more than 300mg of calcium. You can purchase both frozen and fresh rhubarb stems.
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