Calcium is one of the most important minerals in the human body. The body stores more than 99 percent of calcium in the bones and teeth to help make and keep them strong. It also ensures that muscles, cells, and nerves of the body work properly. Parents encourage their children to consume milk and dairy calcium products. And that is because calcium is proved to be extremely beneficial. High calcium diets are a must have for children.
An adult needs an estimated 1,000 milligrams of calcium a day for keeping his/her bones strong. The previously mentioned amount is a little more than three 8-ounce glasses of milk. But, the question arises that if you’re vegan or don’t like the taste of dairy calcium products, or are lactose intolerant, what do you do? Stated below are plenty of non-dairy foods that are high in calcium content. Before heading towards the non-dairy calcium diet, firstly we have to understand the daily value (DV) of the nutrients in one serving of food. For example, if you are going to purchase a product and the product’s label lists 15 percent of calcium, then it means that a single serving of the product will provide you with 150 milligrams of the calcium you need each day. Basically, the daily values are based on 2,000-calorie diet for healthy adults.
The percent daily values were developed by the FDA as an easy way for consumers to compare the nutrient contents of daily food products. A list of non-dairy foods that are high in calcium content are as mentioned below:
- Collard greens- This green leafy veggie contains 268 milligrams of calcium per 1 cup cooked. As serving up more than a quarter of daily calcium needs, this vegetable is also high in vitamin A, which is a beneficial nutrient that helps keeping your eyes sharp. You can cook collard greens with olive oil and garlic to taste better.
- Oranges- A single large orange is packed with 74 milligrams of calcium, which is regarded as a fine beverage and is also a great source of vitamin C, which also boosts the immune system of the body. These are also low in calories and are pounded with antioxidants.
- Broccoli- As 2 cups of raw broccoli contains 86 milligrams of calcium. It is also regarded as one of the best healthy foods for the body. Researchers have stated that broccoli contains nearly twice the vitamin C of an orange. They have also stated in their reports that broccoli has the capability to lower the risk of certain types of cancer, including bladder and colon cancer.
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- Seeds- Seeds like sesame are one of the best sources of nutrition, as it is full of calcium. You can have 88 mg of calcium by just having 1 tablespoon of sesame seeds. Moreover, if you have a whole cup of sesame seeds, then you’ll get more than a day’s worth that is 1,404 mg of calcium. It can’t be possible for every person to eat sesame seeds by the cup, so they can try tahini, which is a Mediterranean sesame paste. You can eat tahini with bread and salad.
- Figs- A 1/2 cup dried cup of figs contain 121 milligrams of calcium, which is more than 10% of the daily requirements. Figs taste marvelous, as a single bite of a dried fig will indulge you in a super-sweet and sticky dessert. But, in fact you’re chewing down on a fiber- and potassium-packed fruit.
- Herbs- Herbs in dried form are best to get calcium, as these enhance the taste of the food. These are full of flavor and soothing fragrance, but these are calcium dense, too, as a single tablespoon of ground thyme contains 81 mg of calcium. Moreover, ground oregano contains 86 mg and ground basil contains 101 mg of calcium. It is a fact that no one can try to eat these by the bucketful. So, you just need to sprinkle them on salads, other dishes, and cooked vegetables. Doing this will certainly help you in achieving your target.
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