10 dairy free

With more people cutting out dairy products due to digestive problems, a vegan diet, or an attempt to cut down on fat, it becomes difficult to meet the recommended daily intake of calcium.

A healthy adult needs 1000mg – 1300mg of calcium per day. Sufficient amounts of calcium are required to maintain healthy bones and teeth. What most people don’t know is that calcium also helps with vascular contraction, muscle function, the transmission of impulses through the nervous system, and the secretion of hormones and enzymes.

There are many milk-free options available in order to meet that recommended calcium intake.

Here are 10 dairy-free foods packed with calcium

Almonds: Almonds contain almost 100 mg of calcium per ounce. Almonds also may be beneficial for those with high cholesterol.

Black Eyed Peas: Not only are black eyed peas a good source of calcium, these little beans also contain potassium, folate and other nutrients.

Blackstrap Molasses: Use molasses instead of syrup or sugar in some of your recipes to increase your calcium and iron intake.  Molasses contains more calcium than milk.

Broccoli: Steam broccoli for a high-calcium side dish or add it raw to salads for an extra boost.

Figs: Fresh figs are a good source of calcium. About four of them will give you more than 100 mg of calcium.

Kale: This super-green is high in calcium, other minerals, and antioxidants. Add shredded kale to your salad if you need a calcium boost, serve it cooked as a side dish, or add it to your morning green smoothie. Beet greens and spinach are also rich sources.

Oatmeal: Oatmeal is considered a heart-healthy way to start your day! Oatmeal also provides a significant amount of calcium. Just one packet of instant oatmeal provides about 100 mg.

Orange Juice: Enjoy a glass of orange juice with your breakfast and boost your calcium stores.  Calcium-enriched OJ will provide even more of your daily needs.

Salmon: We already know salmon is a nutritious fish, loaded with essential fatty acids and Omega-3’s, but this fish is also rich in calcium and other minerals.

Sesame seeds: Sprinkle them on cereal or salads. Sesame seeds are not just high in calcium, but also provide dietary fiber and unsaturated fat.

Live a Nourished Existence,

Amanda Signature

1Pingbacks & Trackbacks on 10 Dairy-Free Sources of Calcium

Leave a Reply