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.