Calcium is important to women to maintain strong and rigid bones. It is recommended for women to obtain at least 1,000 mg of calcium, and since milk and most dairy products are made available to us, what about those who are lactose-intolerant, or live off a vegan diet?
If that’s the case, you’ll be glad to know that you can get your dose of calcium without having to reach out for supplements and maintain your non-dairy status with these non-dairy foods.
1. Sesame Seeds
Who knew that these tiny seeds that we use as toppings are packed with calcium? A whole cup of sesame seed contains just over a day’s worth – 1,404 mg. You don’t have to eat a spoonful of seeds a day, but you can incorporate the seeds with your salads, stir-fry or bake them with your breads. Start stocking up your shelves with sesame seeds for a super light calcium boost!
2. Soy Products
Vegetarians and vegans depend on soy products as their source of protein, but did you know that soy also contains a good amount of calcium too? Depending on the brand of soy milk you buy, a glass may contain between 200 to 500 mg of calcium. One ounce of tofu also contains approximately 100mg,too.
3. Dark Leafy Greens
A majority of dark green leaf veggies contain relatively high amounts of calcium, and they include kale, broccoli, swiss chard, spinach, collard greens and mustard greens. A cup of cooked spinach has about a quarter of a recommended calcium intake, but spinach can also prevent calcium absorption, so rely on other sources of calcium, too.
4. Nuts
Every time you start feeling peckish, reach for peanuts because they’re an excellent source of calcium. One cup of almonds contains almost half of your recommend daily calcium requirement. If you’re not fond of crunching on peanuts, snack on almond butter sandwiches instead, as it gives you at least a quarter of your recommended intake.
5. Sardines
If you’re lactose intolerant, you’ll be glad to know that a tin of sardines contains over 300 mg of calcium. This tiny-boned fishes also contains vitamins and minerals needed to help your body absorb calcium. As they’re also high in protein and low in fats, one can of sardines only contains about less than 200 calories, so you can enjoy your intake of calcium without gaining weight.
