5 Non Dairy Calcium-Rich Foods

We all are aware that, milk is the best source for calcium. However, many people cannot consume milk or milk products because they are lactose intoleranca. If they consume dairy products, they get acicity and bloating problems. Vegan also avoid any animal products that include dairy products, honey and so on.

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Calcium is a mineral, that is essential for the production and maintenance of healthy teeth and bones, apart from these significant calcium benefits, it also helps your body with blood clotting, maintaining a normal heartbeat, contraction and relaxation of muscles, releasing hormones and other chemicals and sending and receiving nerve signal.

So, how can people, who are unable to consume milk can get the required amount of calcium. Today, we are going to share with you about top non dairy calcium-rich foods that every lactose intolerance and vegan can consume.

1. Moringa Leaves or Drumstick Leaves

Moringa or Drumstick leaves are abundant in calcium, they help increase Bone mass and structural strength. Moringa leaves contain four times calcium content of milk and Moringa powder, contains 17 times more than calcium contents of milk.

Moringa powder contains 150 mg of calcium in every 10 gm serving, which is 15% of the recommended daily value. Moringa leaf powder is given to pregnant women, as they are usually are at the risk of calcium deficiency during pregnancy and this could be harmful to both the mother as well as baby.

During pregnancy, about 6 spoon full of Moringa leaf powder can meet daily women's iron and calcium requirement. You can either get Moringa powder in an Ayurvedic store or cook fresh Moringa leaves, which is available in the nearby market. 

2. Dried Figs

Dried Figs contain a higher calcium value, compared to any other dry fruit. Just 2 figs contains around 65 mg of calcium. In fact a very little amount of dried fig contains 5% of the daily value of calcium. Have 2 dried figs daily, along with your breakfast or snacks, along with a handful of other of nuts and other seeds.

3. Soya Products

Soya beans are rich in calcium. 1 cup which is approximately 175 gms of cooked soya bean, provides 18.5% of the recommended daily value of calcium. Soya products such as soya milk and tofu are also great sources of calcium. Soya milk is naturally lactose free. Hence, it is an excellent substitute for cow milk. Each cup of soya milk contains 300 mg of calcium.

Tofu is made by solidifying soya milk; usually using calcium phosphate, hence hundred grams of tofu contains 350 mg of calcium. You can easily eat soya milk or soya product in your routine diet. Have soya milk for breakfast, and add tofu in your salads and have it during dinner time. 

4. Broccoli

Broccoli is calcium rich cruciferous vegetables. Calcium content of a cup of boiled broccoli is 52 mg. In comparison to spinach, broccoli calcium absorption is 50 to 60% higher. Spinach despite its high calcium content includes oxalate, a chemical that inhibit calcium absorption.

So while eating spinach, squeeze lemon, because the citric acid of lemon helps in calcium break down and it makes easy absorption for the body. Broccoli can be stir-fried with other vegetables such as carrots, peas or potatoes, or you can have boiled broccoli simply season it with little black pepper to taste or you can make broccoli salads. 

5. Amaranth

Amaranth is a type of grain, which has a high amount of calcium. Amaranth grain contains nearly 4 times more calcium, than the other grains. 100 gms of amaranth grain provide 159 mg of calcium. Regular consumption of amaranth really increases bone health. You can make many different type of dishes with amaranth grain like tikkis, lavash, porridge, parathas, laddoos and so on.

We said before, calcium is an essential nutrients, so anyone who is vegan or lactose intolerance, should be sure to fulfill their daily calcium requirement, from these calcium rich food.

Consuming enough calcium helps to prevent bone demineralization and osteoporosis, also it helps to strengthen bone strength. So eat healthy, be healthy - prevent pains and sufferings and fractures and enjoy your life.

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