6 Food and Beverage Containing Non-Dairy Calcium
ID-Healthy - Calcium is one of the essential substance that our bodies need. Calcium is found in dairy products or other foods and beverages are made from milk. However, it is becoming difficult for people who do not like the food or milk-based drinks. Calcium not only strengthens your bones, but also plays a role in regulating blood pressure and heart health. If the body's need for calcium is not met, then instead be taken from your bones so that the impact on the weakening of the bones.
Fortunately, there are some non-dairy foods that offer 1000 to 1300 milligrams of calcium. According to Roberta Anding, dietitian and spokesperson for the Academy of Nutrition and Dietetics quoted health.usnews.com, said that the benefits of calcium derived from plants to make sure you eat lots of vegetables. Yes, apart from milk, calcium can also be obtained from vegetables.
If you do not like the food and beverages that contain milk, you can still obtain calcium by eating the following foods:
Greens
Dark green vegetables such as kale, broccoli, Swiss chard, spinach, and cabbage contain enough calcium. A small bowl of cooked spinach, for example, has approximately 245 mg of calcium, almost a quarter of a recommendation of your daily calcium needs. However, it should be noted that spinach also contains compounds that can inhibit the absorption of calcium. Eat spinach to taste and find sources of calcium from other foods.
Cereals
Sesame seeds also contain calcium. One tablespoon of sesame seeds contains 88 mg of calcium. With a cup of sesame seeds, will meet your daily calcium needs about 1404 mg. In addition, flaxseed also can meet the needs of your kalisum much as 428 mg per cup.
Nuts
Nuts are an excellent source of calcium. Brazil nuts One cup has 213 mg of calcium, and a cup of almonds contains 378 mg of calcium. Snacking on nuts all day or eating almond butter (instead of peanut butter) in a sandwich at lunch can provide at least a quarter of the recommended daily calcium intake.
Herbal Plant
Herbal plant contains calcium which is also quite a lot. One tablespoon Thyme (a kind of herbal plant) containing 81 mg of calcium. The same measurement of oregano (a kind of spice) contains 86 mg of calcium, while the basil contains 101 mg. To include these herbs in each dish such as salad, vegetable fry and other dishes, will help you to meet calcium needs.
Soy
Soybean not only a good source of protein, but also contains a lot of calcium. Only with 1 ounce Know, already contains 105 mg of calcium. Soy milk usually contain 200 and 500 mg of calcium per cup. Such as spinach, soy also contains compounds that can inhibit the absorption of calcium, but manufacturers usually use additives to give a boost of calcium in their products.
Supplement
If you are still experiencing difficulties to meet 1,000 to 1,300 mg of calcium that is recommended every day, you still can get it with the help of supplements. Food manufacturers also make this goal more easily by adding calcium to their products (including cereals and flour) in a way that maximizes absorption. Orange juice also contains 500 mg of calcium in each cup, so eat several cups each day kalsiumpun needs will be met.
That some non-dairy foods that can meet your calcium needs. But experts also warn because as explained previously that some of the food that was mentioned earlier, there are containing compounds that can inhibit the absorption of calcium. For this problem, experts recommend to consume vitamin D (recommendation: 15 micrograms per day) which can help the body to absorb calcium. However, milk is the best source to meet calcium needs.
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