How to consume calcium without dairy - Green Health Tips - Health & Fitness News How to consume calcium without dairy | Green Health Tips - Health & Fitness News

How to consume calcium without dairy

Calcium is very good for the development and strengthening of our bones and when we say that we have to take more calcium we always attribu...

How to consume calcium without dairy

Calcium is very good for the development and strengthening of our bones and when we say that we have to take more calcium we always attribute it to dairy products like milk, yogurt or cheese. However, what about intolerant people? Currently there are many products without specific lactose for those who have intolerance, but are still not suitable for those who have allergy since lactose-free products all they do is break down this substance to make it easier to digest but not eliminate it.

In addition, vegans, who do not consume foods that come from animals and this includes dairy products, must be taken into account. Similarly, it is important to be aware that calcium is not only found in dairy products, but that there is a large amount of product that can contribute to this mineral in even greater quantities than dairy products. For people who do not want or can consume dairy there are other alternatives that provide our body with the necessary calcium. In this Green Health Tips article we tell you how to consume calcium without dairy .

What is the amount of calcium needed

The amount of calcium needed depends on several factors such as age, sex, health status and the absorption of each body. Thus, needing more or less calcium will change throughout our lives. While it is true that there are recommended amounts needed at every vital stage, it is always important to take calcium.

Taking into account the age can be established specific amounts for each stage . Here’s how much calcium you need for each age group:

  • Babies from 0 to 6 months should take 210 mg a day of calcium.
  • From 7 to 12 months the recommended amount is 270 mg per day.
  • From 1 to 3 years, the recommended amount is at least 500 mg of calcium, but if possible a little more should be taken (700 mg).
  • From 4 to 8 years , not less than 800 mg should be taken.
  • From 9 to 18 the amount increases since the child is developing and striking the lug, therefore the amount is 1300 mg a day.
  • And we move into adulthood . In this case an amount of at least 1000 mg of calcium per day is recommended, which will increase to 1200 mg from the age of 50 and especially, in women.
  • Pregnant women and those over 18 should consume at least 100 mg a day of calcium.

Taking these amounts into account we will see what other foods, in addition to dairy products, contain calcium.

Lactose free calcium sardines

Sardines are a very rich food in calcium . Even though they are so small even canned sardines contain large amounts. We speak of 550 mg of calcium per 100 gr. In addition it also contains vitamin B12, D and Omega 3. Vitamin D is also very important as it helps to fix calcium in the bones.

How to consume calcium without dairy

Sesame to ingest calcium without dairy products

Sesame contains a lot of calcium. In fact for every 100 gr of sesame there are 975 mg of calcium. It is true that we do not eat it like that, usually in small quantities, but only consuming 30 g of sesame seeds will get much of the daily calcium intake needed. Sesame seeds are nutritious and remineralizing and in addition to calcium they also contain phosphorus, magnesium and manganese.

How to consume calcium without dairy

Green leafy vegetables: sources of calcium alternatives to dairy products

Vegetables are a good source of calcium, but especially green leafy vegetables . We talk about vegetables like:

  • The spinach.
  • The screams.
  • Parsley.
  • The basil.
  • The chard.

To be able to take advantage of all its nutrients it is better to steam them or to take them raw . They also contain iron and fiber.

Watercress contains 220 mg of calcium per 100 gand chard, spinach or leek between 87 and 114 mg of calcium per 100 gr.

Quinoa: a contribution of calcium without dairy products

Take advantage that quinoa is now so fashionable to add to your diet. It is a highly valued pseudocereal in healthy cooking and especially for vegetarians or vegans. It has many proteins and is a very good source of calcium . In addition, although it is similar to a cereal contains many less carbohydrates but has more Omega 3 and 6 acids.

You can cook it and eat it alone with something else or add it to your meals or salads.

How to consume calcium without dairy

Legumes to obtain calcium without dairy products

Legumes besides having a large contribution in iron (like lentils) also contain calcium. That yes, depends on how we cook them will get more or less quantity.

  • The soybean is currently a food widely used and increasingly demanded and many people think it is a vegetable, but actually is a legume. For every 100 grams of soybeans we found 200 mg of calcium.
  • For their part, chickpeas, beans or beans have about 140 mg of this mineral per 100 gr.
  • The lentils, beans or peas (yes, they are not really vegetables but legumes) contain 80 mg calcium per 100 grams.

Although the calcium of legumes is not absorbed in its entirety the more raw you take the greater will be its absorption. However, even cooking can cover the daily amount of calcium needed.

How to supplement dairy calcium: other foods

Other foods that can contribute calcium include:

  • Nuts : although all contribute to a certain extent this mineral the most quantity are almonds with a supply of 240 mg of calcium (per 100 grams).
  • The tofu contains 506 mg of calcium per 100 grams.
  • The clams 120 mg.
  • The col 57 mg.

This article is for information only, in Green Health Tips we have no power to prescribe medical treatments or make any kind of diagnosis. We invite you to go to a doctor in the case of presenting any type of condition or discomfort.

If you would like to read more articles similar to How to consume calcium without dairy , we recommend you to enter our Food category.

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