How You Can Boost Your Calcium Levels Without Dairy?


 Calcium is one of the most common minerals found in the human body, it is also present in the soil and is important for the proper growth of plants and animals. When we eat the calcium found in green leafy vegetables, it gets transferred to our body where it is absorbed into the bloodstream. There are non-dairy dietary sources of calcium that are beneficial for health. Let’s find out about the benefits and the different sources of calcium below.



How You Can Boost Your Calcium Levels Without Dairy?



1. Vegetables


Among the rich sources of calcium for plants such as: Spinach, white beans, soybeans, turnip greens, collard greens, broccoli, sweet potatoes. Cereals and oatmeal are high in calcium and are really beneficial for your health. People who want to lose weight should include whole grains such as oatmeal in their daily diet to meet their needs for important nutrients, including calcium.


2. Fruits


Fresh fruits are rich in nutrients and at the same time, they are free from all harmful and toxic substances and saturated fats found in animal sources. Kiwis and oranges are a great source of calcium. Half a cup of fruit juice provides 30 calories and nearly 146 mg of calcium. You should introduce more plant sources of calcium such as vegetables and fruits into your diet than dairy sources of calcium.


3. Seafood


Seafood such as: sardines, trout, Tuna and salmon are also good rich sources of calcium. Calcium is essential for long term bone health and for the prevention of osteoporosis and degenerative diseases. Growing children should eat more fish than others. Therefore, people who are deficient in calcium should either drink milk regularly, consume calcium-rich nutritional supplements, or eat lots of green leafy vegetables.


4. Molasses


Molasses and coral reefs are rich in calcium. Nowadays they are gaining popularity due to the many health benefits associated with its consumption. Indeed, black molasses is one of the rich and extremely beneficial dietary sources of calcium.


Here are other sources of calcium food :

Dried vegetables


  • Mung bean 112 mg / 100 g
  • Bean 104 mg / 100 g
  • White bean 183 mg / 100 g
  • Lupine seed 176 mg / 100 g
  • Chickpea 89mg / 100g

Nuts
Nuts are good sources of calcium to supplement your intake:
  • Brazil nuts 149 mg / 100 g
  • Hazelnut 122 mg / 100 g
  • Roasted almond 265 mg / 100 g
  • Soybean 19 mg / 100 g

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