An essential mineral, calcium is needed for a number of body functions. It contributes to the good health of your bones and teeth, it prevents blood from clotting, and improves the health of your heart and brain.
Calcium is also important in the prevention of osteoporosis and minimizes insulin resistance.
In general, dairy products pack the most amount of calcium. But for those who are on a dairy-free diet, other options are available. No need to worry or stress, there is enough for everyone!
Here are some other calcium sources:
Soy milk. The best soy milk is the one that has been fortified with calcium. It represents a good alternative for those who avoid milk products.
Tofu. A good source of the essential mineral for vegetarians and vegans, tofu comes in various amounts of calcium. And with it being a versatile ingredient, it can be used in various dishes, both sweet and savory.
Fortified products. Foods where the mineral is not present in large quantities, could be fortified. Thus, you are rest assured that you get your daily intake, without dairy or other products. Options range from bread and flour, to cereals and orange juice.
Leafy green vegetables. Versatile and delicious, leafy green vegetables pack a considerable amount of minerals, vitamins and fiber. They contribute to an overall good health. You can try to include more spinach, broccoli, kale, or pak-choi in your diet.
Almonds. Although they are not so rich themselves, as part of a diet that contains the recommended intake, almonds can be very beneficial. They are also loaded with vitamins, protein and unsaturated fats.
Peas and beans. With a relatively high calcium content, they are also a good source of protein. They are definitely to be taken into consideration, especially by vegetarians and vegans.
Dried figs. Just like almonds, they provide a sensible amount of calcium. Eat them in combination with other foods that are rich in this essential mineral and it’ll improve your health.
These are some of the most important calcium sources. If you include them in your health, you will regulate your mineral level. Your bones and teeth health will also improve, and on the long term you will decrease the risk of osteoporosis. You will have more energy and the function of your heart and brain will be preserved.