Are you worried about lactose intolerance and avoid taking milk as a source of calcium? Are you planning to include calcium rich non- dairy foods in your diet? If yes, this article is just for you. There are a host of other products that are rich in calcium and good for your general health also. So you can just sit back and enjoy the vegetarian non-dairy sources of calcium and enjoy good health.
Dairy products are the most popular sources of calcium and are commonly known by one and all. But sometimes many people and especially children are not able to digest the dairy products due to various reasons. This is where the non-dairy sources of calcium play an important role. Calcium can be obtained from many sources other than dairy products. So if you are a vegetarian or if you cannot take milk, you need not worry about your calcium intake. With a planned diet you can still obtain your daily calcium needs and enjoy healthy bones.
Calcium from other sources
Some of the common non-dairy sources of calcium are vegetables, leafy vegetables, beans, spices and other foods. Vegetables like cabbage, broccoli, mushrooms, are rich in calcium. Particularly leafy vegetables like spinach, lettuce, celery, etc are very good sources of calcium. You can also add beans to your diet, which are rich in protein and they can provide with great amounts of calcium for your daily needs. For example, black beans, green grams, red beans, kidney beans and all other varieties. Additionally, spices like cinnamon, peppermint, oregano, garlic, basil can be added to salads to enjoy a top-up for your calcium needs.
Changes you can make
Some of the tips that can help you in adding calcium from non-dairy sources to your diet are:
- Green vegetables can be used as sandwiches, salads and soups. They can be garnished with the calcium rich herbs and spices.
- Baked beans and sprouts can be a healthy snack and you can carry them for your outings also.
- You can include whole grain products for your breakfast like oats, whole wheat, etc.
You can also choose to have calcium fortified fruit juices or other products.