Top 5 Healthiest Non Dairy Sources of Calcium
While milk is a great source of a number of vitamins and minerals, there are a large number of great non dairy sources of calcium as well. Yes, milk based products do tend to be the go-to options when we want healthy teeth, bones and hair, but this doesn’t mean they’re the only choices. After all, there are many reasons that we might want to avoid dairy or at least not make it the exclusive source of our calcium.
For instance, non dairy sources of calcium are a great way to ensure that we top up that mineral in our diet without consuming too much fat. These are also great sources for people who are lactose intolerant, who are vegan or who simply do not enjoy dairy.
So the next time you’re at the grocery store and are considering healthful nutrition, step out of the fridge section and think about these great non dairy sources of calcium:
White beans – for every cup of these beans, you’ll get 19 percent (191 mg) of your daily recommended amount of calcium. Not too shabby when you consider that these legumes will also give you a ton of iron and are a great source of protein, too. Throw them into a salad or stir fry whole, or toss them into a food processor and blend them until they make a creamy base for an amazing dip.
Canned salmon – choose the type with the bones (which you can crush with your fork and which are fully edible) and you’ll dose yourself with a whopping 232 mg of calcium in only half the can. That’s 23 percent of your daily recommended amount. Keep in mind that the bones contain the majority of the calcium, so do choose the cans that include them. Mash them into the rest of the fish and you’ll never even know they’re there.
Sardines – speaking of fish that offer tons of calcium, sardines have even more than salmon! About 7 fillets provide you with 32 percent of your daily recommended intake, at 321 mg. They also provide lots of vitamin D and omega 3s. Eat them right out of the can as a high protein snack, or toss them into a Greek salad.
Dried figs – just 8 dried figs will give you a tenth of your daily calcium, along with fiber and lots of antioxidants.
Blackstrap molasses – if you love sweet foods, you’ll really enjoy this great natural source of calcium. One tablespoon brings you 172 mg of calcium, or 17 percent of your daily need.
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