Sources of Calcium from Dairy-Free Foods

If you are intolerant to lactose or you simply prefer to avoid consuming dairy products, you must have stumbled upon the major worry of where to get the necessary amount of calcium.

non-dairy sources of calcium

The good news is that there is a wide majority of foods waiting for you to pick them up and we created a list of the healthiest of them:

  • Salmon – If this type of fish seems too expensive for you, try the canned version. Also, most of the bones are crushed and go unnoticeable when they are mixed with other foods.
  • Sardines – You might be surprised, but sardines are some of the healthiest types of fish you could eat. Besides the high dose of calcium, they are also packed with Omega 3 and vitamin D.
  • Kale – Even though it might be hard to believe, green veggies can also be a rich source of calcium. This plant also has a high amount of antioxidants and can form the basis of a salad if cut into thin strips or it can be consumed as a juice in combination with other fruits you love.
  • White Beans – You can make your own homemade hummus, if you replace the chickpeas with these highly-concentrated bombs of calcium and iron.
  • Sesame Seeds – Besides the fact that they make hamburgers look so tasty, sesame seeds have the ability of reducing inflammation, lowering blood pressure and fighting against some cancer types. They can be easily integrated into a salad or into a spinach-based meal.
  • Almonds – Extremely rich in nutrients when compared to other nuts, almonds are soaked up in calcium, vitamin E and iron. Include them in your daily salad or make your own almond butter. Be careful when it comes to the size of the portion you are taking in.
  • Dried Figs – Apart from calcium, they also contain fibers and antioxidants. Consume them as your snack between meals for a boost of health.
  • Black Eyed Peas – They are also rich in potassium, folate and many other beneficial elements, besides calcium. Whip them and place them in your sandwich.
  • Blackstrap Molasses – The best sweet you can eat! Filled with a great number of vitamins, calcium and iron, it can be spread on your morning pancakes or waffles. You can also make brown sugar out of it.
  • Turnip Greens – Served as a turnip tart or as a side dish, turnip greens are very rich in antioxidants, calcium and folate, plus they are natural energy boosters.
  • Oranges – Well-known for their high amounts of vitamin C, they can be used in a variety of dishes or simply as a snack.
  • Seaweed – It contains calcium, fibers and iodine. They all help the body, but the iodine improves the function of the thyroid gland. Combine it with a bowl of risotto and you have health on a plate!
  • Boy Choy – Originating from China, this type of cabbage offers huge amounts of vitamin A and C, fibers and calcium. Stir-fry it with olive oil and garlic and you have the best side dish to accompany your beef steak.
  • Soymilk – The perfect replacement for those who are intolerant to lactose. Also, it provides much more proteins than the regular morning bowl of milk.
  • Orange Juice – If oranges are recommended, then the juice is as well. Drizzle it over a piece of salmon fillet and enjoy a combination of vitamin C and calcium.
  • Oatmeal – Enriched with a variety of vitamins, oatmeal is a rich source of calcium as well. Consume it in the morning and your day will be filled with energy.
  • Firm Tofu – It is made of soybeans that have been grounded up and then boiled. It contains calcium, almost no fat and a lot of proteins!

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