Introduction:
It is a well-known fact that calcium belongs to a balanced diet to keep the bones healthier. It is shown that calcium is stored in the body's bones and teeth, determining their structure and strength. Not only does calcium helps with bone development, but intake of calcium is shown to reduce the chances of preeclampsia (increased blood pressure during pregnancy) and eclampsia (onset of seizures) during pregnancy. The derivation of calcium is highly associated with the intake of enough milk and other dairy products. However, certain conditions necessitate people to opt for non-dairy sources of calcium. Especially people who follow a vegan diet or are lactose intolerant (a state unable to digest dairy products) must meet the recommended calcium requirements. This article will discuss various non-dairy sources of calcium in detail.
What Are the Non-dairy Sources of Calcium?
Of all the calcium-rich food sources, milk and dairy products like cheese, yogurt, and buttermilk are prominent providers of this essential mineral. Below are alternative sources of calcium aside from dairy products.
1. Spinach:
Spinach is a green leafy vegetable that contains multiple nutrients and minerals. They are incredibly beneficial in improving bone health and controlling blood glucose levels. According to the nutritional information provided by the United States Department of Agriculture (USDA), a cup of spinach contains about 30 mg (milligrams) of calcium. However, it has been shown that spinach contains high oxalic acid content that tends to bind with calcium and interferes with its absorption. This is why even though spinach comprises sufficient amounts of calcium content, they are not considered one of the proper sources of calcium. However, boiling the spinach is considered to lower the oxalic acid content.
2. Broccoli:
Broccoli is a vegetable with abundant nutrients and numerous other health benefits. It is also a vegetable with low-calorie content. Calcium present in the human body engages with collagen for bone development. According to the nutritional information provided by the United States Department of Agriculture (USDA), a cup of chopped broccoli contains about 43 mg of calcium. And their absorption rate is relatively higher than that of spinach and other foods with oxalate content. Individuals under the intake of blood thinners are advised to consult their healthcare provider before excessively consuming broccoli due to their high rich vitamin K content that may interfere with these drugs.
3. Kale:
Kale is one of the cruciferous family of vegetables that is loaded with high nutrient content. These substances possess abundant antioxidants that assist in the elimination of undesirable toxins from the body. Based on USDA nutritional guidelines, 100 grams (g) of raw kale contains 254 milligrams of calcium content. Curly varieties of kale are commonly available. Raw kale could be added to green salads or sandwiches. The cooked kale could be counted as a side dish to the meal.
4. Soy Milk:
Soy milk is one of the commonly used alternatives for cow's milk. In comparison to cow's milk, they lack adequate quantities of calcium. However, calcium-fortified soy milk comprises almost equal amounts of calcium to cow's milk. Taking one pint of soy milk daily is recommended to meet the calcium requirement. And it is advisable to choose unsweetened soy milk. They can be consumed just like that or in smoothies or hot drinks. However, calcium absorption from soy milk is comparatively low compared to cow's milk due to its phytate content (natural compound).
5. Canned Sardines and Salmons:
Sardines and salmons are oily fish highly popular for their high omega-3 fatty acid content. They are marine organisms rich in protein, calcium, selenium, and other vitamins. Their soft edible bone is shown to have higher calcium content. According to the nutritional information provided by the United States Department of Agriculture (USDA), one cup of drained canned sardines in oil contains about 569 mg of calcium, and a cup of canned salmon contains 330 mg of calcium. They can be added to the meal by blending them with natural yogurt or on toast. Studies have shown a higher calcium absorption rate of canned sardines and salmons.
6. Nuts and Dried Fruits:
Nuts and dried fruits are popular foods that are readily available. Individuals, from a vegan or vegetarian to a keto diet, can have them. Nuts like almonds have abundant amounts of calcium. According to USDA guidelines, a cup of almonds almost always contains 385 mg of calcium. However, almonds are relatively high in calories. A cup of almonds contains 838 calorie content; hence, it is advisable to consume them in moderation. They can be added to cereals in breakfast or salads.
Various dried fruits are packed and loaded with calcium. Among all the dried fruits, one of the best sources of calcium is dried figs. It is shown that a cup or eight pieces of dried figs contain 241 mg of calcium. They are also an excellent alternative to sugar due to their sweetness. Other calcium-rich fruits are dried dates, apricots, kiwi, and mulberries. They can be added to cereals in breakfast or salads.
7. Tofu:
Tofu is a form of condensed soy milk. They are gluten-free and are low in calories. They are highly nutritious and rich in calcium. They are made from soybean curd by coagulation process, which is then compressed and compacted into white blocks. According to USDA, a block of tofu weighing around 122 grams contains 421mg of calcium. However, this varies based on the brand and its firmness. This calcium-enriched tofu can be added to the diet by stir-frying them.
Conclusion:
Calcium is an essential nutrient that helps bone development and teeth. They are present in many foods or medicine and available in supplements. The source of calcium obtained from the food is absorbed by the intestines during digestion. About 72 percent of the body's calcium is from milk and dairy products. There are various other non-dairy sources of calcium, such as beans, lentils, kale, egg, dried fruits and nuts, and calcium-fortified food products. It is always recommended to keep in mind the daily calcium intake requirement.
