Maybe you were surprised to hear about non-dairy foods as the main source of calcium. When we think of calcium, the image that immediately comes to mind is that of milk, yogurt, cheese, etc.
But many do not know that there are many more foods that represent a precious source of this element which is so essential for our daily development.
Find out which non-dairy foods are richest in calcium by reading this article.
Football for all tastes
Calcium is not only present in dairy products.
This is undoubtedly great news for vegans, for those who have problems digesting milk or are intolerant or for those looking for an alternative to products prepared with cow or sheep’s milk.
The food groups richest in calcium are:
- Vegetable drinks and juices
- Green leafy vegetables
- Dried fruit
- Mineral water
Which non-dairy foods are the richest in calcium?
- Green leafy vegetables : they are one of the most important sources of calcium (even more than dairy products). And kale in particular , which provides 135 mg of calcium for every 100 grams of raw leaf. It also contains provitamin A and vitamins K and C, and for this reason it is considered a “super food”. Other good options within this group are chard and spinach. You can consume them cooked with other vegetables, in the filling of savory pies, as a filling for pizzas, in salads, in a pie, etc.
- Nuts : One of the best fruits for calcium are almonds, which contain 264 mg of calcium per 100 grams. They also provide magnesium, vitamins E and B2 and manganese. They also serve to reduce cholesterol. Other alternatives are Brazil nuts (160 mg per 100 grams) and hazelnuts. You can eat them as an aperitif or snack (a handful between meals), to decorate your desserts or drink them in the form of vegetable milk.
- Dried aromatic herbs : they are used in very small quantities, but if you have the habit of using them to season the dishes you prepare, in addition to making them tastier and tastier, you will also add a good amount of calcium. Some can be taken as an infusion. The best are dried thyme, dill, marjoram, sage, oregano, mint and dried basil.
- Sesame seeds : they provide a large amount of calcium. You can use them to prepare tahini, a typical cream of Arab cuisine. They also provide vitamins B1 and B6, manganese and copper. Sprinkle them on salads, cakes, breads and smoothies.
- Flax seeds : they are similar to sesame seeds in terms of calcium amounts. Linseed oil is also an anti-inflammatory and fights arteriosclerosis. You can make homemade bread with flax, for example, or add a handful to juices, smoothies, cakes, salads, sauces or creams.
- Legumes: they are an excellent source of calcium (which represents 13% of their components), especially white beans from Spain and black ones. They also have other properties, such as balancing blood sugar and blood pressure. You don’t have to abuse them, though, because they can cause flatulence. Mix legumes with other vegetables to prepare stews and salads.
- Dandelion : it is really beneficial for our body, diuretic and great for the liver, as well as being a great antioxidant. The tender leaves can be eaten cooked in salads, as if they were spinach. It provides more calcium than milk (187 mg per 100 grams) and its roots can also be eaten cooked.
Other non-dairy foods
- Orange : it is one of the few fruits that provides an interesting amount of calcium, about 65 mg per unit. Furthermore, as we all know, orange is rich in vitamin C. You can also take it in smoothies, juices, fruit salads, cakes and other desserts.
- Quinoa and amaranth : they are known as the “pseudo-cereals” and it is good to include them in vegetarian or vegan diets for their high calcium intake. Amaranth, for example, is the most nutritious plant that exists and contains 18% calcium. It is advisable to mix it with rice, especially for those who do not drink milk. It can be added to soups or sauteed with other vegetables. Quinoa, on the other hand, has multiple properties for the body and can be cooked in breadcrumbs, in cakes, etc.
- Eggshell : since ancient times this part of the egg was considered rich in calcium and excellent for accelerating metabolism. Wash the egg without breaking the shell and put it in a glass, then squeeze a lemon and pour the juice over the egg. Let it macerate for 12 hours, remove the egg with a wooden spoon and drink the resulting liquid very slowly.
Let’s dispel some myths about football
According to a popular belief, dairy products are the foods that contain the most calcium .
Consuming them is the best way to ensure that this is absorbed by the body, and the consumption of milk is directly related to the prevention of osteoporosis. But this is not the reality of the facts. There are non-dairy foods that provide large amounts of this mineral.
First of all, it is good to know that the food that contains the most calcium of all are poppy seeds (1448 mg per 100 grams), followed by the awake algae (1380 mg).
Cow’s milk instead contains only 120 mg, in the same way as yogurt. Other calcium-rich foods are kombu seaweed, sesame, soy, almonds and kale (more than 150 mg).
Second, it has been found that the best way to absorb calcium is through algae, followed by green leafy vegetables, nuts, oilseeds, whole grains and legumes.
Only after all these come the milk and dairy products.
Finally, recent research has shown that, contrary to popular belief, milk can cause osteoporosis if consumed in excess throughout life.
For example, in countries where more milk is consumed (Switzerland, Finland, Sweden and the Netherlands) cases of this disease that attacks the bones are more numerous.
In countries where it is consumed less (Liberia, Cambodia, Ghana and Congo), osteoporosis is much rarer.
Why not start taking calcium-rich non-dairy foods?