Worried about how to get your calcium if you want to drop dairy from your diet? Don’t worry, there are several other sources of calcium! And make sure you eat them. Many studies have shown a close relationship between calcium deficiency and serious health conditions like osteoporosis. Consuming a diet rich in calcium can ensure that even our future generations develop healthy bones, which is critical for a long and healthy life.
Here are non-dairy foods that help you obtain the 1000 mg daily value of calcium.
Sardines are rich in various nutrients that are known to support cardiovascular health. They are packed with concentrated sources of the omega-3 fatty acids EPA and DHA. In addition, they are a rich source of calcium, niacin, copper, vitamin B2. Sardines provide more than one-third of your daily value of calcium. The calcium value in a can of sardines is 351 mg.1
Almonds are one of the healthiest of foods that can be eaten plain and they are a great snack that packs a punch giving you instant energy. They are versatile enough to be used in sweet and savory dishes and they are ideal for a calcium-friendly meal such as Greek yogurt, muesli, almonds and your favorite fruit for good measure. The amount of calcium in a cup of whole almonds is slightly more than in a cup of milk (about 300 mg). A single cup of almonds has a calcium value of 385 mg.2
Consuming two oranges a day will provide you with about 10 percent of
4. Calcium-Fortified Cereals
Numerous brands of calcium-fortified cereals are commercially available, which provide you with ample calcium. Muesli and farina may take longer to prepare but they have fewer additives and almost the same nutritional content. As per the University of Maryland Medical Center, since a lot of people consume less than half of the calcium required for healthy bones, eating cereals fortified with calcium is a good idea.
5. Bok Choy
This versatile Chinese cabbage provides a significant dose of vitamin A and C, apart from calcium and fiber. These greens can be added to a stew or can be whipped up to make a stir-fry with steamed bok choy, which can provide about 10 percent of your daily value of calcium. The calcium value in a 100-g serving is 105 mg.4
6. Dried Figs
Dried figs are loaded with nutrients including calcium, antioxidants, and fiber. Many experts suggest that dried figs may be the best fruit source of calcium. A 100-g serving of dried figs has a calcium value of 162 mg.5