We all at least know that calcium is an essential mineral for our bone health. However, calcium is required for teeth, muscle function, heart health, and brain health as nerve signalling. Calcium is commonly associated with milk and milk derivatives. But it is not the truth. You can get a good amount of calcium from other options, like different seeds, leafy vegetables, tofu, and calcium supplements. Some people are allergic to lactose and dairy products, some do not like milk or milk products, and there are vegans who don’t consume any kind of animal products, whether it is meat, eggs, or milk. RDA recommends at least 1,000 mg of calcium per day for adults, though certain groups require a higher amount, including adolescents, postmenopausal women, and older adults. We have always been told to consume enough dairy products like milk, cheese, and yoghurt as they are high in calcium, but not everyone is a fan of dairy products, and some have allergy issues too, so what would you do? Don't worry, there are plenty of dairy-free calcium sources available in reconstituted calcium.
Here are 8 non-dairy foods that are rich in calcium and easily available for consumption.
1. Many Seeds
We know that seeds are a rich source of protein, healthy fats and tiny nutritional powerhouses. To get a good amount of calcium you can consume poppy, sesame, celery, and chia seeds which are all high in calcium. Chia seeds are high in plant-based omega-3 fatty acids that are too good for Skin, Hair, Heart and growth. It also contains copper, iron, and manganese. Likewise, celery is loaded with antioxidants. Sesame has numerous health benefits and multiple ways of application.
Pieplant is rich in fiber, vitamin K, calcium, and smaller amounts of other vitamins and minerals. It also contains prebiotic a type of fiber that can promote the growth of healthy bacteria in your gut. Like spinach, pieplant is high in oxalates, so much of the calcium is not absorbed.
3. Sardines and Salmon
Sardines and canned salmon are loaded with calcium and omega 3. These fatty fish also provide high quality protein, selenium, vitamin D and B12, which can support the health of your bones, heart, brain, and skin.
Amaranth is a high-nutritional value pseudocereal. It's high in minerals like manganese, magnesium, phosphorus, and iron, and it's high in folate (vitamin B9). One cup cooked amaranth grain contains 116 mg of calcium, or 9% of the daily value. Amaranth leaves contain even more calcium, as well as vitamins A and C.
5. Fortified Drinks
No worries if you don’t drink milk, you can still get calcium from many fortified, non-dairy beverages. It could be soy milk, fruit juices, seed and nut based milks. Fortified drinks are added with vitamins and minerals to give you boost along with freshness and taste.
6 . Figs
Dried figs are richer in calcium than other dried fruits. They are also a source of antioxidants and fiber. Studies say dried figs provide 5% of the daily value for calcium in a 40-gram serving.
Moreover, figs provide a good amount of potassium and vitamin K, two micro-nutrients that are essential for your bone health.
7. Edamame and Tofu
Edamame is the young soybeans that look like beans. One cup i.e approx 155 grams cooked edamame contains 8% of the daily value for calcium. It's also high in protein and contains all of your daily folate (vitamin B9) requirements in a single serving. Tofu prepared with calcium also contains a lot of it, with over 66% of the daily value for calcium in just half a cup i.e. 126 grams.
Calcium Supplement is commonly available in different dosages. You can take a 3 months course of calcium supplement to hype your calcium levels. However, the duration depends on the deficiency you have and your health condition. Here you need to see the quality of the supplement before taking it. Recent studies show that calcium citrate is more beneficial in many ways as compared to calcium carbonate or phosphate. Lifezen’s Tuskca Calcium is combined with Vitamin D for higher absorption and faster results. Tuskca Calcium is in Citrate form which is again for vegan, its non-dairy and sugar free. They are tasty and chewable tablets. Tuskca calcium can be taken at any time of the day, with or without food, and does not contribute to kidney stones. Tuskca Calcium sugar-free tablet is available in two delectable flavours like orange and mixed-fruit, which are safe for diabetics too.