Calcium is mineral that is important for health of the bones and teeth. It has also role in the muscle health, helps transmission of nerve impulses, heart health and blood coagulation. The process of aging makes calcium even more important because it can prevent osteoporosis and fragile bones.
Recommended daily dose of calcium for average grown up is 1000 mg. children in development ages 9-18 need higher doses of 1300 mg, while pregnant women and people over 50 1200 mg of calcium a day. It is recommended to supply your body with the needed amounts of calcium from natural sources and not supplements.
Milk and dairy products are rich source of calcium, but they are not the only ones. There are varieties of products that are non dairy and contain more calcium than a glass of milk. Human body can easier absorb the calcium from herbal sources that from dairy products.
NON DAIRY PRODUCTS RICH IN CALCIUM
One cup of tofu contains 861 mg of calcium and just 200 calories. It also contains quality herbal proteins. You can add tofu to your salad or fry it and serve with vegetables. This kind of meal will supply you with daily needed amount of calcium.
Oatmeal with almond milk
½ cup of oat flakes contains 200 mg of calcium, when you add it a cup of almond milk you will get another 300-400 mg which makes a meal that contains 600 mg of calcium. Oats is also rich in dietary fibers that helps normal function of the digestive system and regulate the level of cholesterol in the blood.
1 ½ cups of chickpea contains 315 mg of calcium. It has additional fiber and protein of herbal source. You can eat it on it own or combine with other legumes, make paste etc.
Kale, turnip greens, collard, spinach and similar green vegetables contain calcium that is very easily absorbed. 2 cups of kale and 2 cups of turnip leaves will provide you with 580 mg of calcium. A cup of spinach has 245 mg. leafy greens make amazing side dish. You can use them to make a whole vegetable meal or add them to your salad or smoothie.
30 grams of sesame seeds contain 280 mg of calcium. You can add sesame to the salad and your meal, you can make sesame cakes or you can use tahini, tasty paste made of sesame seeds.
A cup of cooked soy beans can provide you with 260 mg of calcium.
A cup of cooked broccoli contains 180 mg of calcium. Broccoli is also a super food and one of the healthiest vegetables.
30 grams of almonds contain around 80 mg of calcium and besides they are also good to regulate the level of cholesterol and sugar in the blood.
An orange contains around 60 mg of calcium and it is also rich in vitamin C that makes it amazing healthy choice.
Dry figs can be a replacement for a candy; just two of them contain 55 mg of calcium.
You can also find significant amounts of calcium in white beans, Brazil nuts, celery, sunflower seeds, okra and dried apricots. You can supply your body with needed amounts of calcium only with healthy balanced diet without having to eat milk and dairy products.