Non-Dairy Calcium

By Nmami Agarwal     24-Jan 2019

Non-Dairy Calcium

Dairy products undoubtedly serve as excellent sources of dietary calcium, but, not everyone can digest the milk properly. Many people are sensitive towards milk protein, or are simply lactose intolerant. Lactose intolerance is the inability to digest lactose, a type of sugar found in dairy products. When lactose intolerant people consume milk, it can lead to bloating, flatulence or diarrhea.

However, for those who sympathize with this fact need not be worried. Here we present some non-dairy calcium products which will provide you the nutrition without having you to sacrifice on your daily dose of calcium.

  • Soy – Soy products are a good source of calcium and offer many other nutritional benefits. Soybeans and other soy products like soy milk, tofu, yogurt, etc. are among some of the amazing non-dairy calcium sources. They also provide slight amounts of vitamin E and B6 and niacin. It is a plant-based protein which helps in lowering bad cholesterol levels and reduces the risk of coronary heart diseases.
    1 cup of raw soybeans contains 515 mg of Calcium

  • Sesame seeds – Sesame seeds are the tiny powerhouses of high calcium. They are also high in proteins, healthy fats and other minerals including iron, copper and manganese. They also aid digestion, improve bone health and keep the heart healthy to function. They can be consumed raw or roasted and then garnished in some of the most appetizing dishes giving you the perfect taste of health and nutrition. They can also be used as a topping in salads.
    1 tablespoon of sesame seeds contains 88 mg of Calcium

  • Ragi – This gluten-free and antioxidant rich food is an absolute delight to have while being loaded with a basket full of nutrients. It is a rich source of calcium and proteins. It also helps in relieving constipation and is easy to digest. It acts as a healthy choice for diabetics as it is much lower on the sugar counts. The calcium content contributes in improving the health of bones and teeth making them stronger and healthier.
    100 gm of Ragi contains 344 mg of Calcium

  • Dark leafy greens – Dark leafy green vegetables like collard greens, spinach and kale are a good source of calcium. Elaborating on the benefits of each of these leafy greens, collard greens are best known for vitamin K, A, B9 (folate), and C. They are thick leaves and taste bitter. They also promote better bone health. Spinach is a great source of folate, which prevents neural tube effects during pregnancy. Kale is advised to be eaten raw and is laden with vitamins like vitamin A, K and C. It is also rich in many other minerals and antioxidants.
    100 gm of Spinach contains 99 mg of Calcium

  • Almonds – Of all the nuts which you can easily grab and eat, almonds are the greatest source of calcium. It also comprises of healthy fats and proteins, magnesium, vitamin E which helps in lowering blood pressure. They can be munched on at any time of the day and don’t need any specific preparation You can also add them to your favorite smoothie, salad or soup recipe.
    One handful of almonds contain 74 mg of Calcium

 

Over to you

These non-dairy calcium products are something you can easily find in your kitchens and can be used instead of dairy products. They will boost you with all the essential nutrients that you may be getting from the dairy products.

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Nmami Life - Diet & Nutrition
Media Update @idiva
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It's so easy to put it on, but  so difficult to take it off! Weight management is something that we ALL need to worry about. Our latest article in idiva tells you why.
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0
Nmami Life - Diet & Nutrition
Recipe Alert
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Pinaca is a traditional Goan sweet dish. This dish is made by Goan rice, jaggery and plenty of

coconut. Pinaca are usually made into sweet balls and can be consumed all year long. This simple

sweet dish is easy to make yet high in nutrient value.

Nutritional value

Pinaca balls are high on nutrition as they contain jaggery, which is good source of iron, naturally

occurring B vitamins, minerals like phosphorus, zinc, calcium and copper. Coconut contains lauric

acid, which helps to increases good HDL cholesterol, also cytokinin’s present in coconut have showed anti-ageing, anti-carcinogenic effects.

Ingredients

40 grams Goan rice flour

¼ fresh coconut

1 tablespoon Jaggery

1 tablespoon desiccated grated coconut

Pinch of cardamom powder

Nuts (optional)

Coconut water (optional)

Calories- 217 kcal

Carbs- 28.6 grams

Protein- 1.9 grams

Fats- 10.3 grams

Course- Dessert

Method

First take the Goan rice and dry roast it on a tawa or pan.

Cool the rice and later powder them in a grinder

Now take jaggery, crush it and grind it along with coconut, also add pinch of cardamom

powder. Grind them on a round grinding stone if possible, otherwise just use a grinder.

Take this mixture out and keep adding flour, a little at a time and just mix it well with your

hands. Add coconut water if needed.

Mix well and form small balls out of this mixture.

Nuts can also be added to the mixture. (optional)

Over to you

Pinaca recipe is easy to make and come out with sweet results. So, make this nutritious recipe for

your near and dear ones.
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Know more:
1) https://bit.ly/2MZfjJr

2) http://www.nmamilife.com/recipes/

3) Highlights section in BIOS under Recipes
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Nmami Life - Diet & Nutrition
Trivia of the Day
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If you know someone who is, then do share this post with them.
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7
Nmami Life - Diet & Nutrition
Blog Alert
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Monsoon brings along rain of jubilation which soars one’s vehemence to cloud high, but this finite elation may have adverse effects to your precious locks. During rainfall hair’s chemical structure makes it unusually sensitive to airborne hydrogen, forming bonds, and swells until the smooth cuticle erupts to make them frizzy. Damp hair may lead to many other problems too. Another reason that worsens the problem is the presence of environmental pollutants in rainwater that intensifies the fungal infections on the scalp that weakens roots and causes hair fall. Even if you are not directly exposed to rainfall, still it is a task to dry hair after a shower due to the prevalent humidity.

So, here are some Indian/ Ayurvedic remedies to your rescue! Have a look.

Aloe vera juice
Aloe vera is an ingredient known to make your system clean. It is commonly used in Ayurveda for its innumerable health benefits. It’s high on alkaline properties- vital in balancing the PH levels of your hair which in return stimulates hair growth and strength.

Directions: Aloe vera can be both, consumed and applied so, you can have fresh and homemade aloe vera juice in the morning with lukewarm water. Also, its pulp can be directly applied to the scalp. Apply and leave it for 1-2 hours then rinse it with lukewarm water.

Methi seeds (Fenugreek)
Methi is a miracle herb for promoting hair growth that also adds life to your deadlocks. It’s rich in hormone antecedents which help in revitalizing damaged hair follicle thus, strengthens the hair and adds immunity to prevent damage and breakage of the hair.
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Know more: 
1) https://bit.ly/2YKTIvq
2) https://www.nmamilife.com/lifestyle/
3) Highlights section in BIOS under BLOGS
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Nmami Life - Diet & Nutrition
Recipe Alert
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Amla scientifically called Phyllanthus emblica or more commonly Indian gooseberry. It can be put to innumerable uses like in culinary, shampoos, hair oils and in ayurvedic medicines. This amla churna or powder can be put to many uses like it can be taken with water for wonderful results, make amla tea using this powder, add it to curries, or consume with lemon and honey.

Nutritional Values

Amla has high contents of ascorbic acid (vitamin-c) flavonoids, Ellagic acid and Gallic acid. It helps in reducing blood sugar level in the body. High in digestive fibre content. Prevents hair loss and greying of hair. Helps in curing sore throat and prevents constipation.

Ingredients

200 grams amla

Calories- 116 kcal
Carbs- 27.4 grams
Proteins- 1 gram
Fats- 0.2 gram

Methods

After through washing, cut and dry the amlas in direct sunlight for few days till they are completely dry.

After the juice is evaporated completely, transfer the dried amla in a grinder and blend it coarsely.

Sift the amla powder through a sieve to achieve smooth powder.

Voila! Your home made amla powder is ready.

Store this powder in an airtight container.

Use every day as needed.

Over to you

Amla powder lasts for up to 6 months, so your efforts in this recipe will last for long, providing you with storehouse of nutrients and taking care of your various problems.
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Know more: 
1) https://bit.ly/2Ky8H3g
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
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#Amlapowder #Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Food #Fitspiration #Healthyliving #Health #Healthylifestyle #Lifestyle #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nutritionist #Protein #Recipe #Recipealert
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Nmami Life - Diet & Nutrition
Myth of the Day
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Sugar is the real culprit, so always check the labels thoroughly.
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Nmami Life - Diet & Nutrition
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