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11 Dairy-Free Calcium-Rich Foods for Lactose-Intolerant Individuals & Vegans

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No matter if you’re lactose-intolerant, vegan or simply not a fan of dairy products, these foods will help you maintain the strength of your bones optimal. Calcium
is a pivotal nutrient for our bones and the reduction of the risk from osteoporosis
and cancer. However, we don’t necessarily need dairy or supplements to get the
recommended daily amount of calcium.
The
best way is to supply our body with the important minerals and vitamins through
healthy foods and drinks and luckily, there are dairy-free nutritious foods
rich in calcium.
How
much Calcium Do We Need?

An average adult needs around 1000 mg of calcium on a
daily basis. To achieve this without dairy, you just need to eat these 11
dairy-free and healthy foods more often. They’re so easy to add to your diet.

Come on, let’s check out the list together and learn
more about these nourishing calcium-rich foods and why it’s good to have them
in your diet.

11
Healthy Dairy-Free Foods Rich in Calcium

This root veggie is abundant in calcium, but vitamins
A and C, potassium, and calcium. You can bake or fry them and make delicious
recipes.

The amazing calorie-to-fiber ratio of baby carrots
will help keep your belly flat while their calcium will strengthen your bones. Thanks
to the vitamin A, your risk of skin cancer cells development will decrease. Enjoy
them as a snack in the afternoon or roast them for a delicious side dish or lunch
with olive oil, rosemary, and black pepper.

Sunflower seeds won’t just make your salads crunchy
and yummy, but they’ll also supply you with amazing nutrients, including
calcium, vitamin E, and copper. They also make a satisfying snack for when
hunger strikes.

Whip up a Japanese or Indian dish to reap the
advantages of sesame seeds. Luckily, there is an abundance of chicken, veggie,
and noodle recipes from these cuisines that include these calcium-rich seeds.

Chia seeds are rich in omega-3s, but also calcium. So,
sprinkle a tbsp of these seeds into your morning cup of oatmeal for additional
nourishment.

Green beans won’t just boost your calcium levels, but
your vitamin C and fiber too. And, it’s a great veggie for weight loss. Steam them
and top them with olive oil, pine nuts, and group pepper to excite your taste
buds and nourish your body.

Guys, you really need to eat your broccoli- they’re
indeed one of the healthiest veggies in the world- they provide calcium and
other excellent nutrients like vitamins A, B6, and C.

Chop up some fresh or dried figs and mix them in
salads, oatmeal or Greek yogurt with almonds and some cinnamon. Or, eat them on
their own- they’re such an amazing on-the-go snack. With three figs, you get
110 calories.

Before exercise, make sure you eat some almonds- they
help your body burn more fat and carbs. This small, yet potent nut is rich in
fiber and protein, as well as calcium and monounsaturated fats. Eat them in moderation
as a snack or in combination with some berries or dark chocolate and oats.

Did you know that white beans will supply you with
fiber, protein, potassium, and calcium? Plus, they also contain resistant
starch- a vital nutrient which will speed up your metabolic rate, encourage fat
oxidation, and avert fat accumulation.

Kelp is a variety of sea veggie and it’s often present in Asian dishes. One cup will supply you with 134 mg of calcium, as well as a great dose of iodine and fiber. When you’re making smoothies and juices, swap the kale with kelp and start reaping the benefits today. Or, add some kelp into miso soup.

Sources:

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