Calcium is an essential nutrient for the human body. It not only helps in making of the bones and teeth but also plays an important role in muscle function, keeping the heart healthy, regulate blood pressure and maintain the healthy blood vessels. The recommended daily intake of calcium is 1000 milligrams
It’s no surprise that calcium contenders are mainly dairy products i.e. milk, yogurt, cheese and many more. But that’s not it! Many other non-dairy foods like seeds, leafy greens and fruits are also a major source to get this nutrient.
So, here is the list of non-diary calcium-rich foods! If you are one of those non-diary food lovers then you should definitely try these.
Seeds: Seeds such as sesame, celery and chia are known as the nutritional powerhouse and are generally rich in calcium. Seeds are generally rich in plant-based omega 3 fatty acids and many other minerals like copper, iron and manganese. 1 tablespoon of poppy seeds covers 13% of the recommended daily intake of calcium.
Salmon: Salmon is an excellent source of calcium and omega 3 fatty acids. 85 grams of salmon provides 21% of the recommended daily intake of calcium. Calcium-rich salmon is good for skin, heart and brain. Salmon is rich in Vitamin B, Potassium, and Selenium which reduces the risk of heart disease and helps in maintaining the weight.
Broccoli: One cup of broccoli provides 87 milligrams of calcium. Broccoli is also rich in Vitamin A, K, C, zinc and provides essential nutrients in making your bones strong and healthy. In addition to this, broccoli is rich in antioxidants and fiber that helps in blood sugar control. Eating broccoli aids in digestion and reduce constipation as well.
Almonds: Almonds are one of the greatest sources of calcium. 22 almonds cover 8% of the recommended daily intake. In addition to this, almonds are rich in magnesium, manganese and Vitamin E which further provide various benefits on human health and helps in lowering blood pressure, body fat and make the memory stronger.
Spinach: Green leafy vegetables like spinach and kale are the ultimate source of getting nutrition and are considered as the great source of calcium. Per cup of spinach provides approximately 250 milligrams of calcium. Apart from calcium, it is rich in iron, magnesium and helps in managing diabetes, lowers the blood pressure, and makes your bone strong.
Calcium is an important mineral and should be consumed in enough quantity. The myth of only dairy products contains plenty of this mineral is cleared with the above-mentioned food sources. The above list of foods will help you in meeting your calcium requirements with various other benefits on human health.