Calcium is a crucial mineral for our body. As we all know, calcium is particularly important for the overall strength and density of our teeth and bones. However, calcium is needed for more than just your teeth and bones. The uses of calcium extend to regulating blood pressure and promoting heart health as well. However, what is one to do when they cannot or do not consume the most popular source of calcium -- dairy products. You may have a medical reason to avoid dairy products or they may not be to your liking – either way, there are plenty of non dairy calcium sources at your disposal as well.
When talking about calcium, one’s mind immediately associates it with milk or other dairy products. However, dairy products are not the only sources of calcium. In fact, there are plenty of other foods from where you can treat your calcium needs! For instance, green vegetables! Green vegetables are extremely healthy and rich in calcium. These include Bok Choy, Kale, Swiss Chard, Chinese Cabbage, Broccoli, Spinach, Turnip Greens and even Kelp!
Interestingly, sea food is also a major source of calcium, containing an abundance of Vitamins and Minerals. The list includes Sardines, Shrimp, and Oysters, Blue crabs, ocean perch and Salmon. It is advised to opt for sardines with bones as this will provide you with more calcium.
Beans and nuts make for the ideal source of calcium as they are also high in fiber and low in saturated fats! One cup of cooked soy beans can provide you with 180mg of calcium to your diet. The list of healthy calcium rich beans and nut includes Tofu, Almonds, Navy beans, White beans, and Black beans!
Fortified foods are also high in calcium as it is included. These can be both foods and drinks! In order to increase your calcium intake other than with dairy products then you should increase your intake of fortified foods! This includes cereal, pastas, juices and even soy milk! It is said that just one cup of cereal for breakfast can deliver you with 300 grams of Calcium.
Blackstrap molasses are the darkest grade of sugar syrup that is used for making Brown sugar and contains a Bittersweet taste! This can be used as a substitute for sugar is desert recipes or can even be used for adding in your oatmeal or cereal. Blackstrap molasses are known to be nutrient denses - possessing even Calcium. Effectively, making it yet another non-dairy source of calcium!