Since eliminating of most dairy from your diet you frequently posed with the question – “But where do you get your calcium?!” Today we will answer this question for you and let you realize that those avoiding the dairy in their diet (whether it be for personal or health reasons) can completely meet their daily calcium needs.
Why do we need calcium?
In short, Calcium is an important mineral that helps in carrying out regular body functions. It is stored in our bones and any lack deficiency can result in weak and delicate bones that are inclined to diseases and fractures. People who do exclude calcium-rich sustenances in their diet usually accumulate high amount of body fats.
How much calcium do you need?
By the National Health and Medical Research Council of Australia, as a guide for your prescribed daily dietary intake of calcium. Know that not all of the calcium we consume will really be absorbed, everything relies upon the source of the calcium.
For example, dairy offers a relatively low absorption rate (at only 32% of calcium ready to be consumed by our body). Balance this with foods such as dark leafy greens or fish with bones and the absorption rate increases markedly.
For children between 1-11 years old should take 500-100mg/day. For teenagers between 12-18 years old should take 1300mg/day. For women between 19-51 years old and above should take 1000-1300mg/day. For men 19-71 and above should take 1000-1300mg/day. For pregnant women between 14-40 years old should take 1000-1300mg/day.
For those that are calcium deficient, it is generally not because that they don’t consume enough in the way for calcium-rich foods, but since their bodies do not have the essential supporting vitamins and minerals to allow the proper absorption of the calcium.
Foods Rich in Calcium:
The main calcium-rich foods are yogurt, milk, and cheddar, however, dairy isn’t the main food you find this supplement, particularly for people who are lactose-intolerant. A lot of foods have calcium and many drinks and sustenances are strengthened with this mineral. Make sure to try and pair the sources of calcium which are non-dairy with vitamin D, because your body needs the vitamin D to absorb calcium.
Below you will find foods with calcium that you can add to your daily diet:
A quarter cup of roasted almonds contains 72 milligrams of calcium. These are the most healthfully dense nuts, giving you a huge amount of nutrients per ounce. Other than calcium, they contain vitamin E, potassium, and iron. Use them over a salad or make your own almond butter. Simply be careful with portion size.
Firm tofu has 861 milligrams of calcium in a half cup serving. This vegetarian alternative as one amongst the most calcium-rich foods has a meaty texture and is made of dried soybeans which have been ground and boiled. It is an ideal way to include a lot of protein, very little fat, and calcium to your meals!
White beans have 191 milligrams of calcium in one cup of canned beans. These are light and creamy beans which are a great source of iron other than calcium. You can add them to dishes with veggies or pasta, or instead of using chickpeas, you can make hummus with white beans.
For a sweet treat, figs supply magnesium, fiber, and potassium to the body. One serving of figs also gives around 120 milligrams of calcium. Magnesium is great for the body as it improves muscle function, helps with heart rhythm, and adds strength to the bones.
This citrus fruit isn’t just an amazing source of vitamin C, it is also an awesome source of calcium! There are 74 milligrams of calcium in one large orange and 27 milligrams in a cup of orange juice. Besides, they’re also low in calories and brimming with antioxidants.
Broccoli is another great method to add calcium to the diet. Two cups of raw broccoli give around 85 milligrams of calcium. Research studies also reveal broccoli and other cruciferous veggies lower risks of specific cancers (colon, bladder).