26 Feb Top 5 Non-Dairy Calcium-Rich Foods | Non Dairy Lactose Foods
It is believed that milk is the best source of calcium. However, many people cannot consume milk or milk products. Dairy products can cause acidity or bloating problems in many. Vegans also avoid having any animal products including dairy products, honey, and so on.
Calcium is a mineral that is essential for the production and maintenance of healthy teeth and bones. Apart from these significant benefits, calcium aids in:
- Blood Clotting
- Maintaining a normal heartbeat
- Contraction and relaxation of muscles
- Releasing hormones and other chemicals
- Sending and receiving nerve signals
Here are the top 5 non-dairy calcium-rich foods that every lactose intolerant or vegan can consume.
- Moringa Leaves –
Moringa leaves, or drumstick leaves, are abundant in calcium, which helps increase bone mass and structural strength. Moringa leaves contain 4 times the calcium content of milk and Moringa powder contains 17 times the calcium content of milk. Moringa powder contains 150 mg of calcium every 10-gram serving, which is 15% of the recommended daily value. Moringa leaf powder is given to pregnant women as they are usually at risk of calcium deficiency which can be harmful to both the mother and the baby. During pregnancy, about 6 spoonful of moringa leaf powder can meet a woman’s daily iron and calcium requirements.
Moringa powder is easily available at an ayurvedic store. When available in the market try to cook fresh moringa leaves. Moringa leaves dosa or paratha, or a simple curry when consume once a week improves calcium levels in the body. It is one of the best non-dairy foods that provide calcium.
- Dried Figs –
Another non- dairy food is Dried figs. It contains a higher calcium value than other dried fruits. Just 2 figs contain around 65 mg of calcium. In fact, one ounce of dried figs contains 5% of the daily value for calcium. This highly nutritious dried fruit should be added to the diet.
- Soya Products – Soy Milk and Tofu
Soybeans are rich in calcium. One cup that is approximately 175 grams of cooked soybeans provides 18.5% of the recommended daily value. Soy products such as soy milk and tofu are also great sources of calcium.
Soy milk is naturally lactose-free. Hence, it’s an excellent substitute for cow’s milk. Each cup of soy milk contains 300 mg of calcium. Tofu is made by solidifying soy milk, usually using calcium phosphate. Hence, 100 grams of tofu contains 350 mg of calcium.
Add soya and soy products in the meal plans regularly. Soy milk for breakfast or simple soybean gravy for lunch or tofu in salads during dinner time are some good options.
Broccoli is a calcium-rich cruciferous vegetable. The calcium content of a cup of boiled broccoli is 62 mg. In comparison to spinach, broccoli’s calcium absorption is 50–60% higher. Spinach, despite its high calcium content, includes oxalate, a chemical that inhibits calcium absorption. So, while eating spinach, squeeze lemon because the citric acid aids in calcium breakdown and absorption.
Broccoli can be consumed in various ways. Broccoli can be stir-fried with other vegetables such as carrots, peas, or potatoes or boiled broccoli with basic seasoning like black pepper to taste, or broccoli sabzi.
- Amaranth –
Amaranth is a type of grain that has high amounts of calcium. Amaranth grain contains nearly four times the calcium of other grains; 100 gm of amaranth grain provides 159 mg of calcium. Regular consumption of amaranth can improve bone health.
Different types of dishes made from amaranth grain are tikkis, lavash, porridge, and more.
Calcium is an essential nutrient, these non-dairy calcium-rich foods for Vegan or lactose intolerant person fulfills their daily calcium requirements. Consuming enough calcium helps to strengthen bone strength, which helps to prevent bone demineralization and osteoporosis.
Eat Healthy, Stay Healthy!