Calcium-rich non-dairy foods to Supercharge your Health

Many individuals are grappling with poor digestion and inadequate nutrient intake due to their busy lifestyles. 

It is important to consume nutrition’s which are vital for our bodies such as protein, calcium, carbohydrates, vitamins, minerals, fats, and water.

Table of Contents

Let us examine why calcium is such an important nutrient.

Calcium is a vital nutrient for both humans and animals, as it plays a crucial role in the development and strengthening of bones. Calcium that we consume, 99% is used for the maintenance of bone health and teeth.

Disease osteoporosis can be caused by women because women can lose their bone density more rapidly than men after menopause. 

However, this condition can be prevented with adequate calcium intake.

Calcium also aids in blood clotting and muscle movement, allowing for better athletic performance due to stronger bones and muscles.

Improper calcium consumption can cause diseases like weaker bones, tooth decay, muscle cramps, muscle aches, and so many diseases are associated with deficiency of calcium.

If we think about calcium sources, what comes into our mind is milk and dairy products. People with lactose intolerance or children who refuse to consume milk can have calcium deficiency issues.

To overcome this issue, presenting Non-dairy calcium rich food items. 

LIST OF CALCIUM-RICH NON-DAIRY FOODS:-

Soy Foods:

Soybeans are a proven great source of calcium, as just one bowl of cooked soybeans can fulfill 18% of your daily calcium requirement. Adding to it Tofu, tempeh, and natto these all are made from soy can fill your daily requirement of calcium about 23%. 

Soy Foods

Beans peas and lentils:

There are great sources of calcium in lentils like black beans, kidney beans. Adding to it this is a great source of zinc, iron, and potassium and also a good amount of calcium that makes it more nutritious.

Beans peas and Lentils

Nuts, Almonds:

Almonds are another food with a notable calcium content. Consuming one cup of almonds can fulfill 4% of your daily calcium requirement. Almond milk, derived from almonds, is also a beneficial alternative that provides calcium. Additionally, almonds contain fiber, protein, and beneficial fats, further enhancing their nutritional value.

Nut and Almonds

Dried Figs:

It has calcium which can fulfill your daily requirement which is equal to the calcium in the glass of milk a single dried fig contains about 35 to 40mg of calcium. Also it is a great source of vital nutrients such as iron, fiber, magnesium, potassium, carbs and more.

Dried Frigs

Broccoli:

If we look into green vegetable broccoli is a great source of calcium and vitamin C also. It is also a great source of vital vitamins like vitamin K and A and this helps you to keep your bones healthy and strong.

Broccoli

Spinach:

A single serving of this food provides approximately 25 to 30% of your daily calcium requirement. Additionally, it contains valuable components such as vitamin K and antioxidants, which have protective properties against cancer.

Spinach

Orange:

Oranges are a remarkable source of calcium and other essential nutrients. A single glass of orange juice contains approximately 80 mg of calcium. Folate, vitamin, and thiamin which are known as important nutrients required for good function of our body are available in oranges hence it is a complete nutritious fruit you can find in the market.

Oranges

Kale:

Kale is comparable with milk because it has a high amount of calcium in it. Consuming a bowl of raw kale is equal to one and half glass of milk considering calcium content. Adding to it has a good amount of oxalates which is good for overall human health.

Kale

Moringa Powder:

Every 10-gram serving of this food contains 150 mg of calcium, making it a high-calcium option and an excellent vegan source. Moreover, it is considered safe and recommended during pregnancy.

Moringa Powder

Amaranth/Rajgira:

Amaranth is a type of grain that is notably rich in calcium. In fact, 100 grams of amaranth grain contains 159 mg of calcium. Regular consumption of this grain can significantly contribute to the improvement of your bone health.

Rajgira

Note: For proper absorption of calcium in the body it is required to fill yourself with the required amount of Vitamin D.

Vitamin D helps to absorb calcium in the body and hence it becomes important to assure your bone health and tooth health and overall wellbeing.

In the bottom line

It's important to fulfill your daily requirement of Vitamin D and Calcium to keep your bones healthy and overall healthy.

Unfortunately, in our busy lifestyles, these nutritional needs often get overlooked, leading to various health issues. 

It is very important for human beings to eat nutritional food to keep ourselves fit, healthy and happy throughout the whole lifespan.