March 4, 2018
10 Dairy Free Foods That Are High In Calcium And Super Nutritious!
Calcium is an essential part of a healthy diet. Calcium provides our bones and teeth with the nutrients they need to stay strong. It also regulates the pH of blood, and helps to control muscle and nerve functions. Without adequate calcium in the diet, we are at risk of developing osteoporosis, periodontal disease, insomnia, anxiety, nerve sensitivity, and chronic depression.
Dairy is a great source of calcium. 8 ounces of cow’s milk contains 300 mg of calcium as well as balanced amounts of phosphorous, magnesium, protein, and fat (these factors contribute to efficient calcium absorption). Unfortunately, approximately 65 percent of humans have trouble digesting lactose after infancy. Lactose Intolerance is common in people of Italian, Jewish, Greek, West African, and Arab descent. In some East Asian communities, more than 90 percent of adults are lactose intolerant! This can increase the chances of people to develop calcium deficiency because of lack of dairy consumption, and a lack of knowledge on how to increase calcium intake without consuming products containing lactose.
It is important to check with you doctor about recommended intake levels of calcium, factors affecting absorption, and risks while supplementing or increasing calcium intake. Every person has unique needs based on age, diet, and life stages, and many factors can influence our daily calcium needs. Make sure you are getting enough vitamin D, protein, phosphorous, exercise, and reducing fat intake and stress in order to ensure proper absorption of calcium in your diet.
Obtaining adequate amounts of calcium through the diet is preferred to supplementation. Calcium supplements can easily be taken in excess and therefore can increase risk of heart disease and prostate cancer. This is why I recommend introducing a variety of calcium rich foods to your diet instead! Calcium rich foods happen to contain many other essential vitamins and minerals and they are easy to prepare and are delicious.
Here is a list of 10 dairy free foods that are high in calcium and are highly nutritious! I have added lactose-free cheese and milk as an extra point for those people like me who love the flavour of cheese and milk, but are lactose intolerant.
Baobab Powder
Baobab is a super fruit from Madagascar used by pregnant African women to increase their calcium levels and production of breast milk. Not only does Baobab powder contain twice as much calcium per serving as milk, (that’s 6 percent of the daily required intake) but it is also a powerful antioxidant, which contains plenty of beneficial nutrients such as potassium, magnesium, iron, phosphorous, molybdenum, manganese, zinc, vitamins A, B, C, and fibre. It has a fruity taste and can easily be added to drinks, smoothies, cereals, fruit, salads, desserts, and protein shakes!
Kale and Dark Leafy Greens
The most nutritious leafy greens are kale, mustard greens, collard greens, and swiss chard. Collard greens contain 27% of our daily intake of calcium, and kale, mustard greens, and swiss chard contain around10%. Not only are they low calorie and high in calcium, but they also contain nutrients including manganese, folate, copper, potassium, magnesium, choline, vitamins E, K B6 and B2. Use a variety of leafy greens in smoothies and salads to reap the most benefits from these little green powerhouses!
Broccoli
This fibrous vegetable contains about 74 mg of calcium per cup. It contains a whopping 148% of the daily recommended vitamin C intake per 100 grams, and good amounts of vitamins A, K, and folate. Toss some steamed broccoli into a stir fry, or enjoy raw on salads and in smoothies for a calcium and antioxidant rich boost!
Almonds
A one ounce serving of almonds (22 almonds) contains 8% of the daily recommended intake of calcium, making it the highest in calcium out of all the nuts. Almonds are also an excellent source of vitamin E, manganese, magnesium, protein, healthy fats, and fibre. Almonds have the ability to make us feel full, thus reducing body fat and possibly lowering blood pressure. It’s easy to make a trail mix out of almonds, cacao, and goji berries (another super fruit) or just snack on plain throughout the day!
Chia Seeds/Sesame seeds
One tablespoon of chia seeds contains 10% of the daily recommended intake of calcium and chia seeds also contain 500% more calcium than milk! We can consider chia seeds a super food because of their levels of boron and magnesium, which help with the absorption of calcium directly into our bones. Sesame seeds contain 97% of our daily required intake of calcium per 100 grams, as well as magnesium, copper, phosphorous, zinc, vitamin B1, fibre, protein, and polyunsaturated fat. Toss chia seeds into smoothies, parfaits, salads, desserts. Use sesame seeds in all kinds of recipes from dips to stir-frys.
Beans
Legumes in general contain lots of iron, folate, zinc, magnesium, potassium, fibre, and protein. Beans have shown potential to reduce bad cholesterol levels (LDL) and raise good cholesterol levels(HDL) and also reduce the risk of type 2 diabetes. Winged beans in particular are very high in calcium. A cup of these beans contain 244 mg of calcium. White beans also have good levels of calcium, about 13% of the recommended daily requirement.
Figs
Out of all the dried fruits, figs contain the most calcium. Per ounce, figs contain 5% of the recommended daily requirement. Dried figs happen to be very fibrous and are a great antioxidant. Potassium and vitamin K are found in decent amounts. Try soaking figs in hot water and using them in a variety of snacks such as granola balls, cookies, bars, and muffins. Figs can also be liquefied to use as a versatile sweetener.
Sardines and Canned Salmon
Sardines and canned salmon get their high calcium content from their soft and edible bones. The canned variety contains 382 mg per 100 grams of sardines, and 200 mg per 75 grams of salmon. They both contain vitamin D which help the body absorb calcium, and lots of protein and omega-3 fatty acids. A bonus of consuming these fish are that they contain high levels of the mineral selenium, which can reduce the risk of mercury toxicity and even reverse it!
Amaranth
This ancient grain is naturally gluten-free and high in protein, and easier to digest than any of the other grains. Amaranth contains 31% of the recommended daily requirement of calcium, and also contains iron, carotenoids, and phosphorous. Try mixing it with other grains, or combined with guar gum to impersonate a gluten texture. It can also be used as a topper or base for salads.
Soybeans/Tofu
Soybeans, also known as edamame contains 10% of the recommended daily requirement of calcium. Soybeans are also a great source of folate. Tofu and soybeans are both rich in protein, and tofu fortified with calcium can contain up to 86% of the recommended daily requirement per half cup serving.
Lactose-free dairy products
Occasionally indulging in foods that we love is essential to maintaining a healthy diet. I love the taste of cheese and dairy and for the most part I rarely consume these products due to the nature of their mass-production and because I am lactose intolerant. Eaten in moderation, low lactose options include aged cheese, goat’s milk, butter (ghee), Greek yogurt, and kefir. There are even a variety of dairy products made with real cow’s milk but have had all of the lactose removed.
