When you're dairy-free, getting in your daily dosages of calcium can be difficult. You're not getting animal milk, you're not consuming cheese, and all those typically known sources of calcium are gone to you. So what do you do? You find alternatives, that's what!
While dairy might be the most obvious choice for calcium, it's certainly not the only one–and it's not the healthiest either. In fact, there are dozens of other foods that are extremely high in calcium, and they don't contain a trace of dairy anywhere!
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Best of all, many of these items can even help you lose weight. They're low calorie and low fat, they keep your digestion regular, and they fortify your immune system and boost your metabolism. Plus, did you know that research shows people who don't get enough calcium actually have higher percentages of body fat? That stat alone is enough to make me up my daily calcium!
The daily recommended intake of calcium is 1,000 milligrams, and while some of this can be gained through supplements and multivitamins, the best way is through calcium-rich foods and greens. So if you want to enjoy the health and weight loss-busting effects of calcium, start working some of these foods into your diet today.
Let's take a look at some high-calcium, fat-busting foods now!
And share this article with all the people you love so that they can also benefit from all the great properties of calcium. Together we can make this world a happier, healthier world!
This post was originally published on February 19, 2015.
Images via Thinkstock, Dave Crosby/Flickr
Bok choy
Bok choy makes the perfect side for salmon or shrimp, and it's even great chopped up in salad. Plus, with 158 mg of calcium (16 percent of your daily value!), who can argue?
Kale
Kale has made a splash in the last couple of years, cropping up on menus and grocery store shelves everywhere. It's no wonder, too. Kale has 93 mg of calcium and only a mere 36 calories per serving.
Almonds
Who doesn't love almonds? They're crunchy, they're great for a snack, or you can even use them to make milk alternatives. Just 22 of these little babies contain 8 percent of your daily calcium.
Broccoli
Broccoli serves up 6 percent of your daily calcium, with about 62 mg in every cup. They're super low in calories too, with just 55 calories a serving. My favorite way to eat them? Toss them in olive oil and red pepper flakes, and bake for about 30 minutes. They get crispy, spicy and delicious!
Sardines
Though often unpopular, sardines are actually a great source of calcium. They have a whopping 358 mg in every serving–more than 35 percent of your daily dose. If you're not a fan, try toasting them for a crunch on your salad.
Figs
Just five medium-size figs can deliver 135 mg of calcium and more than 13 percent of your daily value. Make sure you don't go reaching for a sugary Fig Newton, though. Choose fresh or dried, and look out for added sugars and syrups.
Salmon
Salmon is one of my all-time favorite foods. You can cook it a million ways, it's got lots of protein and Omega-3s and, yes, it's full of calcium. It has 200 mg per serving, to be exact!
Sesame seeds
With 28 percent of your daily calcium, sesame seeds are some of the most calcium-dense foods you can eat. Throw them on a salad or even put them in a smoothie.
Other greens
Turnip greens, spinach, collard greens and watercress are also high in calcium. Get a few healthy servings of greens a day, and you're well on your way to enough calcium.
