When it comes to getting the required daily dose of calcium, dairy products seem a firsthand choice. Researchers have shown that an average adult needs a daily dose of around 1000 mg of calcium to keep his/her teeth healthy and bones strong. That works out to about three cups of milk a day according to scientist. Vegans and people with lactose intolerance have often faced limited choices when it comes to getting nutritional value from non-dairy products. The truth is they can enjoy an ocean of healthier alternative to dairy. AgroWeb has compiled a list of ten calcium rich foods that can replace dairy products.
1.Kale. Kale is considered a superfood. It is filled with calcium and antioxidants. Two cups of raw kale contain 188 mg of calcium. Fennel, broccoli and artichokes as well made the list of foods packed with calcium. One tablespoon of fennel seed contains 59 milligrams of calcium. One broccoli stalk, raw, contains 71 mg of calcium. One medium artichoke has 25 mg of calcium. Get creative with your dishes and enjoy.
2. Sweet potatoes. Calcium content: 1 large cup, 65 mg. Sweet potatoes are good source of calcium, potassium, and vitamins A and C.
3. Sardines. Calcium content: 888 milligrams in one 100 gram. Sardines are an amazing source of vitamin B-12 and vitamin D, which is essential for bone health.
4. Canned Salmon. Calcium content: 180 milligrams in 100 grams of salmon. Half a can provides 44 percent your daily calcium needs, as well as 38 grams of belly-flattening protein.
5.Sesame seeds. A spoon of sesame weeds contains 100 milligrams of calcium. These seeds are delicious and add nutritional value to all foods.
6.Figs. Calcium content: 121 milligrams per 1/2 cup dried or 50 milligrams for three figs. When you bite a dried fig, in fact you're chowing down on a fiber- and potassium-packed fruit. Figs also supply you with magnesium, a nutrient best known for maintaining muscle function, keeping your heart rhythm steady, and strengthening your bones. You can combine them with cereal, salads, desert or even indulge in the fruit. Dried figs can be preserved for two years.
7.Oranges. Calcium content: 65 milligrams in one large orange and 27 milligrams in a cup of orange juice. Oranges are popular for their immune-boosting vitamin C content, but they're also low in calories and rich with antioxidants.
8.White Beans. Calcium content: 63 milligrams in 1/2 cup cooked. Beans are rich in fiber, protein, and iron, and they're also one of the best nutritional sources of potassium. They also contain healthy carb that boost metabolism.
9.Tofu. Tofu is a vegetarian source of protein as well as a great source of calcium. Tofu is incredibly versatile—it takes on the flavor of whatever else you're cooking with it. It is called the veg cheese and 115 milligrams of tofu has the equal amount of calcium you can find in the milk. However be sure to read nutrition labels.
10.Almonds. Calcium content: 72 milligrams per ounce (about 20 whole almonds). Almonds are among the best nuts for your health. They contain about 12 percent of your necessary daily protein, and are rich in vitamin E, iron and potassium./AgroWeb.org/