Calcium is essential for building healthy bones and teeth. It is also needed for the normal and healthy functioning of muscles and nerves. It helps maintain a healthy blood pressure and skin. On an average, an adult needs about 1000 milligrams of calcium a day. It is widely known that dairy products are good sources of calcium. But, there are many people who cannot take dairy products in the recommended amount, either due to health issues like allergies or just because they dislike its taste or smell.Taking a Calcium supplement is always an option, but there is nothing that can match or replace the calcium supply obtained naturally. The good news is that there are a whole lot of calcium rich non-dairy foods.Some people like pregnant women, lactating mothers, children of growing age and those who are recovering from fractures need more calcium intake than the normal daily requirement.Here are some calcium rich non dairy foods to know.
1.Broccoli: A good serving of broccoli with at least one meal every day is a good alternative for dairy products. This is packed with Vitamin K, which is essential to maintain protein in bones. This is one of the best calcium rich non dairy foods.
2.White Beans: White beans are rich in calcium along with folate, iron, soluble fiber and potassium. All these nutrients are needed to reduce the risk of osteoporosis. These also provide sufficient amount of magnesium, which is needed to absorb the calcium. White beans are one of the best foods that providr enough calcium for healthy bones.
3.Edamame: Edamame is immature soy bean that is picked before hardening. Include soy in your dieta few times everyweek. These foods also have high doses of magnesium and potassium. There are various recipes that you can use to enjoy the edamame. These can also be added into salads and pasta recipes.
4.Milk Alternatives: Irrespective of the alternatives that are given, we always tend to equate milk to bone health. Other milk alternatives that you can try are soy milk, almond milk or rice milk. These, when fortified, have the same quantity of calcium as a regular glass of milk.
5.Tofu: This is commonly referred to as bean curd. This is made from soy milk, which is coagulated and the blocks are formed by pressing the curds. Tofu is a great source of calcium. Stir fry is one of the best ways to enjoy tofu.
6.Fortified Waffles: There are calcium fortified waffles, which are great for the bone building. There are options that you may choose from like whole grain. If you are not taking dairy products because you don't like the taste, try this.
7.Kale: This is a member of the cabbage family and is one of the most effective calcium rich non-dairy foods. It is also rich in potassium. These work great in the slowing the decline of bone density.
These are the calcium rich non dairy foods to know.