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Calcium-Rich Foods That Aren't Dairy

Calcium-Rich Foods That Aren't Dairy

Calcium is your body's most prevalent mineral. It has a major impact on your overall health. Some of the duties it serves include the formation of strong bones and teeth, the transmission and reception of nerve signals, and the maintenance of a normal heartbeat. For people who are lactose intolerant or allergic to dairy, here are some calcium alternatives.

  • Chia Seeds - One of the most calcium-rich foods and a good source of Omega-3. Chia seeds give 631mg of calcium per 100g serving. Manganese, phosphorus, and zinc are some of the other nutrients included in chia seeds. It also raises healthy cholesterol levels, improves insulin resistance, and fights obesity.
  • White beans - One cup of canned white beans has 191mg of calcium or about 19% of your daily requirement. It's also high in iron and fiber, both of which assist your body to absorb less fat and lowering your blood cholesterol levels.
  • Oranges - Are well known for their vitamin C content, but one large orange also contains 74 milligrams of calcium or roughly 8% of your daily requirement. The fruit can be eaten on its own or combined with grilled chicken and a ginger dressing to make a salad.
  • Sardines - Although they aren't everyone's favorite fish, they are one of the greatest dairy-free calcium sources available. 351mg of calcium is found in 1 can of canned sardines in oil with bones, which is roughly 35% of your daily need. All of the calcium comes from the sardines' bones.
  • Figs - Antioxidants and fiber are abundant in dried figs. In addition, they contain more calcium than any other dried fruit. An ounce of dried figs provides 5% of the daily recommended dietary allowance. It also contains a healthy dose of potassium and vitamin K.
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