Dose of Calcium: Milk and other dairy products are rich sources of calcium. But people with lactose intolerance find it difficult to include adequate calcium-rich foods in their diet. However, in a video shared on Instagram, nutritionist Pooja Makhija listed some non-dairy food products rich in calcium. “Calcium is important for your health. In fact, your body has more calcium than any other mineral,” Makhija said. Calcium is essential for the body as it strengthens bones and teeth.
It is considered important for women because it helps reduce the effects of premenstrual symptoms in young women. Regular calcium intake is essential for women 50 and older to ensure that their bones remain strong and healthy. Regular doses will help prevent osteoporosis, a bone disease where bone density is significantly reduced.
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Calcium intake: Include these non-dairy food sources of calcium in your diet
So, how much calcium is recommended for daily intake? Talking about it, Makhija said, “The recommended daily dose (RDI) of calcium for most adults is 1,000 mg. However, every woman over 50 and over 70 should get 1,200 mg daily, while 4-18. Children under the age of one are advised to take 1,300 mg.”
Here is a list of calcium-rich foods other than dairy by Pooja Makhija:
1. Sesame Seeds
Both black and white sesame are rich sources of calcium. Two teaspoons of sesame seeds equal 300 milligrams of calcium.
2. Chia Seeds
In addition to being a rich source of omega-3 fatty acids, protein and fiber, these seeds are also rich in calcium. Add chia seeds to your oats pudding or consume a tablespoon of lightly roasted beans.
3. Poppy Seeds
Just one tablespoon of poppy seeds can increase the amount of calcium in your diet. Make pudding or porridge by mixing these seeds. Poppy seeds are also rich in protein, fiber and manganese.
4. Dark green leafy vegetables
Leafy vegetables are a storehouse of nutrients. Fenugreek leaves, Moringa leaves and kale have a good amount of calcium. You can cook them in many ways and include them in your diet.
5. Dried moringa leaves powder
You may have heard many times about the health benefits of Moringa leaves. Moringa leaves are rich in calcium, antioxidants and essential minerals.
Want more non-dairy food options rich in calcium?
Beans (100 g raw) = 140 mg calcium
Almonds (100 g) = 260 mg calcium
8 figs = 241 mg calcium
Tofu (100 g) = 680 mg calcium
Others include broccoli, sweet potatoes, sunflower seeds, oats, oranges and rocket leaves.
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“Follow a balanced, colorful plate every day and you can easily meet most of your vital mineral needs. Furthermore, diet is as harmless as calcium in the formation of arterial plaque. The same is true for oral calcium supplements. The same is not true,” the nutritionist added.
Disclaimer: This content, including advice, provides general information only. It is by no means a substitute for a proper medical opinion. Always consult a specialist or your doctor for more details. DorcomDelections does not take responsibility for this information.