Dairy-free Products Rich In Calcium

When we think of calcium, we automatically think of things like milk, yogurt, or cheese. What we often do not know, however, is that there are also many other sources from which we could obtain this nutrient that is so important for our development. Find out in this article which dairy-free products are rich in calcium.

Calcium for everyone’s taste

Calcium is not only present in dairy. This is undoubtedly good news for vegetarians and vegans, but also, for example, for people who have difficulty processing milk or for those who for any other reason are looking for an alternative to animal products.

The following groups of dairy-free products are rich in calcium:

• vegetable drinks and juices
• green leafy vegetables
• nuts
• mineral water

Which dairy-free products are rich in calcium?

Green leafy vegetables

These are some of the most important dairy-free products with calcium (even more than dairy) you can find. Kale in particular is full of it and contains no less than 135 mg of calcium per 100 grams of raw leaf.

In addition, this typical winter vegetable also contains:

• provitamin A
• vitamin K
• vitamin C

As a result, it is also seen as a superfood.

Some other good choices within this group are Swiss chard and spinach. You can eat these vegetables cooked in combination with other vegetables, as a filling in pies or pizzas, or in salads.

nuts

When it comes to calcium, within this group of dairy-free products it is best to choose almonds. Almonds contain 264 mg of calcium per 100 grams. They also contain:

• magnesium
• vitamin E
• vitamin B2
• manganese

They also contribute to lowering cholesterol.

Alternatives to almonds are Brazil nuts (160 mg per 100 grams) and hazelnuts. Enjoy nuts and eat them as a snack or snack (a handful of nuts between meals), use them to decorate pastries or drink them in the form of plant-based milk.

Dried aromatic herbs 

These types of herbs are not usually used much, but if we made a habit of adding them to the dishes we prepare, we will not only add more flavor and aroma to our food, but also get a healthy amount of calcium.

You can also make an infusion of some of these herbs. The most recommended herbs are:

• dried thyme
• dill
• marjoram
• Sage
• oregano
• coin
• dried basil

sesame seeds

Toasted sesame seeds contain more calcium than unroasted. They can be used to make tahini, a traditional pasta in Arabic cuisine.

In addition to calcium, sesame seeds also contain:

• vitamin B1
• vitamin B6

• manganese
• magnesium
• buyer.

Add them to salads and juices.

Flax seed

These seeds are similar to sesame seeds – they have a similar calcium content. The oil of linseed has an anti-inflammatory effect and prevents atherosclerosis. For example, you can use it in homemade bread or you can add it to:

• juices
• smoothies
• pastries
• salads
• sauces
• creams

legumes

Legumes are an excellent source of calcium (13% of the composition), especially white or black beans. They also have other properties, such as stabilizing your blood sugar and blood pressure.

However, do not eat too many legumes, because this can cause flatulence. Combine legumes with vegetables to make stews.

Dandelion

This herb is particularly good for the body. Dandelion is a diuretic, good for the liver and has great antioxidant properties. The young leaves can be eaten cooked just like spinach.

They contain more calcium than milk, namely 187 mg per 100 grams. You can also cook and eat its root.

Orange

This is one of the few fruits with a high content of calcium, at 65 mg per unit. In addition, as almost everyone knows, orange is very rich in vitamin C. You can eat the fruit on its own or mixed in, among other things:

• smoothies
• Milkshakes
• fruit salads
• pastries
• desserts

Quinoa and amaranth

These “pseudo grains” should be included in any vegetarian or vegan diet due to their high calcium contribution. Amaranth is the most nutrient-rich plant you can find, because no less than 18% of the plant consists of calcium.

Those who don’t drink milk can mix amaranth with some rice as a substitute. You can also use the plant to make soup or simply bake it together with some other vegetables. Quinoa also contains beneficial properties for the body.

It can be used excellently as a substitute for, for example, rice and pasta or processed in pasties and pastries.

Egg-shell

It has been said since ancient times that this part of the egg contains a large amount of calcium and that it promotes the body’s metabolism.

• Wash the egg without scratching the shell.
• Then squeeze a lemon over the dish.
• Let this soak together for 12 hours.
• Then remove the egg with a wooden spoon and drink the remaining liquid slowly.

The myths about calcium debunked

It is generally believed that dairy products contain more calcium than other products and that the calcium in dairy is best absorbed by the body. Drinking milk is often directly associated with the prevention of osteoporosis.

Let’s clarify the truth about this for a moment.

Firstly, poppy seeds already provide us with much more calcium than milk (1448 mg per 100 grams). Algae are also richer in it (1380 mg per 100 grams). Cow’s milk therefore only contains 120 mg per 100 grams and the same applies to yogurt.

Other dairy-free products that are packed with calcium include:

• kombu seaweed
• sesame
• soya
• almonds
• kale (more than 150 mg per 100 grams)

Second, it has been proven that the calcium that is best absorbed by the body can be obtained from:

• algae
• green leafy vegetables
• nuts
• oil seeds
• whole grain
• legumes.

Only after these products are milk and dairy on the list.

Finally, research shows that, contrary to popular belief, milk can actually cause osteoporosis if consumed throughout life. For example, this disease is more common in countries where the most milk is consumed (such as Finland, Sweden and the Netherlands).

In countries where less milk is consumed (such as Cambodia and Congo), osteoporosis is a very rare disease.