Non Dairy Diet Rich In Calcium

By | August 17, 2015

non dairy diet

In this article we will review about non dairy diet that is rich in calcium. Calcium has much significance for the body of living organism. However, if you are allergic to dairy products, then you should introduce non dairy diet in your meals. Therefore, we have worked out for you some non dairy diet that is rich in calcium. People who are allergic to dairy products will find this non dairy diet very useful.

Calcium builds the healthy bones and teeth. Moreover, it makes sure that your muscles, cells, and nerves work properly.  The Adults need about 1,000 milligrams a day. That is a little more than three 8-ounce glasses of the milk. However, what if you are vegan, the lactose intolerant, or just you do not like the taste of the dairy products? Here is a little known fact: there are lots of non dairy foods with the calcium. Here are some of them, along with the tips on how to add them to your diet.

Collard greens

Calcium content : 268 mg in 1 cup cooked

Plus: In addition to the serving up more than a quarter of the daily calcium needs, the Southern favorite is also loaded with nearly 3 days worth of the vitamin A, that is a nutrient that helps keep the eyes sharp as your age grows. Though collard greens are traditionally cooked with the butter and the fattening meats like the bacon, they also taste great sauteed with olive oil and the garlic.

Broccoli

Calcium content: 86 milligrams in 2 cups raw

Plus: It is the fact that, in addition to calcium this cruciferous veggie contains about  twice the vitamin C of the orange. Research also shows that diets high in the cruciferous vegetables like broccoli may be linked to the lower risk of certain types of the cancer, including colon and the bladder cancer as well.

Broccoli rabe

Calcium content: 100 mg in one 2/3 cup serving

Plus: Broccoli rabe is the slightly more bitter cousin to the broccoli. It provides more than half your daily value of the immune boosting vitamin C and about three grams of belly filling protein. It is also a great source of the vitamin A.

non dairy diet

Kale

Calcium content: 101 mg in 1 cup raw, chopped

Plus: Such superfood has it all. it racks up just thirty calories per serving, provides a day worth of vitamin C, and double the recommended daily intake of the vitamin A, not to mention that 101 mg of calcium per serving. Moreover It provides a hefty dose of the vitamin K, that is a nutrient that helps in blood clot. Without it, you would not stop bleeding when you cut or bruise yourself.

Edamame

Calcium content: 98 mg in 1 cup cooked

Plus:it has been eaten in China and Japan for some thousands of years, and it is no wonder: it is a nutritional powerhouse. The Edamam, which are the immature soybeans in the pod. They are among the few non animal foods that is a complete protein, it means it contains all of the nine essential amino acids. You also get eight grams of the fiber per serving.

Bok Choy

Calcium content: 74 mg per 1 cup shredded

Plus: A cup of the bok choy which is also known as the Chinese cabbage, it sets you back just 9 calories. It is also a great source of the vitamin A, vitamin C, and the potassium. The Bok choy cooks fast, and making it perfect for stir-fries, and is available year-round.

Figs

Calcium content: 121 mg per 1/2 cup dried.

Plus: Bite into the dried fig, and you’ll think you are indulging in a super sweet and the sticky dessert, when in fact you are chowing down on a fiber and potassium packed fruit. They  also supply you with the magnesium, that is a nutrient the body uses in more than three hundred biomechanical reactions, like as maintaining muscle function, it keeps your heart rhythm steady, and it strengthens your bones.

Oranges

Calcium content: 74 mg in one large orange & 27 milligrams in the cup of orange juice

Plus: You know that the oranges for their immune boosting vitamin C content, but they are also low in the calories and brimming with the antioxidants.

Sardines

Calcium content: 351 mg in one 3.75 ounce can

Plus: Do not be scared of the sardines. These  salty little fish add tons of the umami flavor to salads and the pastas. And they serve up even more than just the calcium: they are an amazing source of the vitamin B-12, that is a key nutrient for the brain and the nervous system health. Sardines also contains vitamin D, which is essential for the bone health and it is notoriously difficult to get through the food.

non dairy diet

Canned Salmon

Calcium content: 232 mg in half a can

Plus: If you can not find environmentally the friendly farmed salmon or simply can not afford wild caught salmon that can cost twice as much, then try the canned salmon. Half the can provides 44 percent your daily calcium needs for your body, as well as the whopping 38 g of belly flattening protein.

White Beans

Calcium content: 63 mg in 1/2 cup cooked

Plus: These meaty little guys are rich in the fiber, protein, and iron, and they are also one of the best nutritional sources of the potassium. Additionally they contain the resistant starch, which is a healthy carb that boost metabolism.

Okra

Calcium content: 82 mg in 1 cup

Plus: Okra contains the constipation fighting insoluble fiber, and vitamin B6 and the folate. And do not write off this veggie if you are only ever had the boiled, slimy version; oven roasting, sautéing, or the grilling bring out the best flavor.

Tofu

Calcium content: 434 mg per half cup

Plus: You know tofu as a vegetarian source of the protein. Turns out it is also a great source of the calcium. Tofu is the incredibly versatile, it takes on the flavor of whatever else you are cooking with it.

Almonds

Calcium content: 75 mg per ounce it is about 23 whole almonds

Plus: The  Almonds, which are among the best nuts for the health, contain about 12 percent of your necessary daily protein, and they are rich in the vitamin E and the potassium. although they are fattening, it is the good kind of the fat that helps lower the bad cholesterol levels as long as to enjoy them in the moderation.

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