You may not know it, but the body is abundant in calcium. In fact, it is the most abundant mineral found within us. What you probably know is that calcium can be obtained through milk and other dairy products, such as cheeses.
Unfortunately, not everyone can tolerate milk, especially those who have milk allergy or those who are lactose intolerant. The good news is that you can get calcium from non-dairy sources and these involve the following:
1. White Beans
A cup of canned white beans gives you 19% of the recommended daily value of calcium. These creamy, light legumes, not only give you calcium, but also iron.
Equivalent to at least 23% of calcium RDA, salmon packs a ton of calcium. This fish can be a bit expensive though, but you can avoid spending too much by choosing canned salmon from time to time. It helps if the salmon has bones in it as the canned product gives you as much as 46% of calcium RDA in the whole can. Also, salmon is rich in omega 3-fatty acids, which are also essential to your health.
3. Fish with Bones
Apart from salmon, you can enjoy getting more calcium from any type of fish with bones. Just like above, an inexpensive way is to go for canned, such as sardines, which have bones in them. The canning process softens the bones, so you don’t have to worry about chewing them.
4. Dried Figs
This dried fruit contains 107 mg of calcium or 10% of the recommended daily value for the mineral. You can get this amount in eight dried figs. They are such a sweet treat that offer more than just calcium as they also contain fiber and antioxidants.
For vegans, kale has been one of the top priorities when it comes to getting the calcium they need. This superfood is rich in antioxidants and calcium. Add kale to your salad as base or enjoy kale with other veggies for dinner.
A glass of eight ounces of cow’s milk can give you roughly 300 mg of calcium. You can match this amount with the following substitutes:
- One cup of orange juice (labeled with calcium)
- Half a cup of tofu (made with calcium sulfate)
- Four cups of bok choy
- Four slices of white bread
- Four cups of okra
- Two and a half cups of hummus
Whether it is due to personal reasons or because of health that’s why you don’t consume dairy, you can still get enough calcium with the choices mentioned above.