Our body needs calcium to function properly and there are 12 non-dairy calcium rich foods you can eat!
Calcium is one of the primary minerals in the body that is responsible for healthy bones and teeth. However, did you know calcium is also needed to develop muscles and nerves properly? You need approximately 1,000 milligrams of calcium daily to provide your body with the necessary calcium. Everyone knows that dairy products, such as milk and yogurt, are filled with calcium; however, what do you do if you have a dairy allergy, suffer from lactose intolerance or are vegan?
The good news is that many non-dairy foods rich in calcium can serve as adequate alternatives! These and a calcium supplement like those provided by Metagenics would ensure you get the calcium you need. Check out this list of 12 non-dairy calcium-rich foods to give your body everything!
Almonds
Snack on almonds to get your calcium. One-quarter cup of almonds provides about 70 milligrams of calcium and 75 milligrams of magnesium.
Blackstrap Molasses
Do you have a sweet tooth? If so, try a tablespoon of blackstrap molasses. Each tablespoon contains nutrients, including 170 milligrams of calcium and 1 milligram of iron.
Bok Choy
Bok choy, a Chinese cabbage, provides 74 milligrams of calcium and 19 magnesium. Additionally, this healthy veggie supplies over 140 percent of the recommended daily allowance of vitamin A and 75 percent of the vitamin C you need.
Chia Seeds
Snack on a 1.5-ounce serving of chia seeds to get a healthy 300 milligrams of calcium. Additionally, this wholesome seed contains 30 percent of the recommended daily allowance of magnesium, making it the perfect choice for those wanting to increase their calcium levels naturally.
Dried Figs
This delicious, sweet fruit offers you antioxidants, calcium, and fiber all in one! Eight whole dried figs give over 100 milligrams of calcium, equating to approximately 10 percent of the calcium you need daily.
Kale
Enjoy a kale salad and get the calcium your body craves. Two cups of raw kale offer almost 20 percent of the total calcium you need.
Okra
One cup of okra provides the body with essential nutrients, including 53 micrograms of vitamin K, 86 micrograms of folate, 57 milligrams of magnesium, and 81 milligrams of calcium.
Oranges
Did you realize that one orange can provide 65 milligrams of calcium? In addition to being packed with calcium, oranges overflow with vitamin C, which helps improve immunity while giving your body the calcium it needs for healthy blood vessels. Not to mention that the citrus fruit gives your taste buds a sweet & succulent treat!
Sardines
Canned sardines are a great way to get calcium, vitamin D, and omega-3 fatty acids. Seven sardine fillets provide over 300 milligrams of calcium.
Tapioca
Each half-cup serving of tapioca contains approximately 300 milligrams of calcium. This starch, derived from the cassava root, thickens puddings and pie fillings. Did someone say dessert?
Tofu
Firm tofu is made from dried soybeans and is often consumed in reduced-calorie diets to lose weight. This healthy meat alternative provides a reasonable amount of protein and calcium. Each half-cup serving packs over 350 milligrams of calcium!
White Beans
White beans provide both calcium and iron. Each 1-cup serving of white beans supplies your body with 190 milligrams of calcium.
For calcium to properly absorb into the body, you must also have plenty of vitamin D and magnesium in your diet. However, with current diet trends, many people do not receive appropriate amounts of magnesium, reducing calcium absorption. To combat this, a multivitamin rich in magnesium and vitamin D will help you get the necessary calcium.
These supplements and healthy eating habits will give you the calcium you need for healthy bones, blood vessels, and muscles. Additionally, calcium regulates your blood pressure and may even help prevent insulin resistance!
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