Non-dairy foods with calcium

Non-dairy foods with calcium

There is a lot of talk about the calcium needs that women have and how a lack of this mineral causes serious health problems for them. But men must also take care that calcium is not lacking in their diet, because they are not immune to suffering from diseases due to its insufficiency. It is not necessary to drink milk, because there are many non-dairy foods with calcium and in this article we are going to show them to you. 

Pistachios, tasty and very versatile

The pistachios have more calcium than yogurt (105 mg per 100 grams) and, surely, they will attract you more when it comes to eating them. You can carry a handful with you for a snack or use them as a snack while watching football, any other tournament or a movie alone or in the afternoons and evenings of partying with friends at home. 

In addition, they can be used to prepare sweet recipes that are delicious, for example, when accompanied by chocolate. An excellent idea to eat them sweet or salty, taking into account that they also contain more potassium than bananas and a good amount of protein.

Nuts that take care of your bones and your heart

The nuts They are shaped like a brain and are another healthy snack to incorporate into your diet due to their calcium content, no less than 117 mg per 100 grams of nuts. They are also rich in omega 3 oil, so they are excellent for the heart. Do you need more excuses to eat them? 

A very healthy small appetizer: olives

Non-dairy foods with calcium

100 grams of olives provide 88 mg of calcium. If it weren't for the fact that they contain salt when seasoned, they would be a perfect food, because they have fiber, are light and very rich in minerals such as potassium, iron, phosphorus and magnesium. Thanks to how nutritious they are, they help fight anemia, because you can also take them to whet your appetite before lunch. 

For those who love fish and those who don't: sardines

Sardines usually convince even those who are not very fond of fish. They are a good food whether you eat them fresh or canned. It never hurts to have a few cans of sardines at home to get us out of trouble when we don't feel like cooking, because they provide many nutrients and, above all, calcium. 

Contrary to what you might think, eat canned sardines It is more interesting if what you are looking for is an extra dose of calcium, because by eating them with the bones, you benefit from some 200 or up to 250 mg of calcium per 100 grams of sardines. If you prefer them fresh, you will also be consuming calcium, although less, because it contains 50 mg per 100 grams of sardine. This decline is because when you take them fresh you remove the thorns. 

Rich in calcium and iron: lentils

Lentils, like almost all vegetables, are known to be rich in iron and fiber, but you should also start knowing them for their calcium content. One hundred grams of lentils provide 19 mg of calcium. It's up to you how to cook them, because there are multiple ways and you can adapt the recipe to your health and preferences. For example, if you are healthy and not overweight or have coronary problems, you can afford to eat a good plate of lentils with chorizo. While, if you are on a diet, or need to take better care of yourself, you can eat them stewed with vegetables or even cold, seasoned. 

Finger-licking good: shrimp

Non-dairy foods with calcium

Those who are not very fishy find the perfect substitute in seafood. The prawns, for example, are a good source of proteins, fatty acids and minerals. As for the football, they contribute 220 mg per 100 grams. And you can eat them cooked, baked, grilled or cook with them multiple dishes of stir-fries, omelettes, scrambled eggs, stews, rice, pasta and salads. We tell you the same about the prawns and crayfish.

A very healthy sweet treat: dried figs

When you feel like a sweet treat, instead of resorting to chocolate or reaching for tempting industrial pastries, we encourage you to eat a few. dried figs. They are very nutritious and energetic, they contain fiber and some 167 mg of calcium per 100 grams

To be strong and clean inside: chard

Just one hundred grams of chard, that's nothing, gives you 51 mg of calcium, what is much! So it is an excellent idea to get into the habit of consuming chard more often. You can eat them as a companion to fish, steaks or in salads, add them to your stews or prepare them with chickpeas, like spinach, with pine nuts, etc. 

The perfect companion for your cocktail glass: almonds

Non-dairy foods with calcium

Another good snack, along with walnuts and pistachios, are almonds. One hundred grams of almonds provide 264 mg of calcium. Therefore, it is not a bad plan to have a bag of almonds at home and when we get the craving to snack, we resort to them. You can also cook with almonds and even drink their milk. 

A first-class starter: cockles

One hundred grams of cockles is equivalent to 30 mg of calcium. This makes it another of the foods that it will be good for us to have in the pantry in the preserves side, because they are ideal for an aperitif. In addition to calcium, it provides you with iron, phosphorus, potassium, zinc, selenium and iodine. It should also be mentioned that they provide us with proteins and that their fat is unsaturated, that is, it is healthy fat. 

Pasta, the dish that everyone likes

If you like pasta, now you have one more excuse to eat it, because for every 100 grams provides you with 6 mg of calcium. It is true that it is not much, but if you accompany it with any of the foods that we have mentioned in this list, the percentage of calcium will increase considerably. 

The sweet temptation of dates

Non-dairy foods with calcium

If dried figs are the perfect replacement for industrial pastries and sweets, dates are not far behind. One hundred grams of dates are 39 mg of calcium. They are also a source of fiber and very energetic. Be careful with its sugar content! You can eat them alone or even stuffed with cheese, a recipe that is finger-licking good. 

If you like cod, congratulations!

We know that cod does not convince a good majority of people. But if you do, you are in luck, because it is a very delicious fish and those who know how to appreciate it, taste an authentic delicacy. One hundred grams of cod is 24 mg of calcium and, apart from that, it contains plenty of protein, various minerals in good quantity and it is a fish that is digested very well. 

Healthy and suitable for diet: green beans

Green beans can accompany various stews or fish and meat dishes, but they can also be eaten sautéed if you want to be on a diet, with ham, with shrimp, etc. One hundred grams of green beans are 37 mg of calcium

For gourmets: artichokes

Non-dairy foods with calcium

Artichokes have an exquisite flavor, so much so that they are a true gem in the kitchen if you know how to cook them well. Stuffed with meat or ham, among many other recipes, they taste divine, although they can also be added to various rice dishes and, of course, they can save a dinner or aperitif if you consume them canned. With them you will be consuming large amounts of fiber and, in addition, 44 mg of calcium per 100 grams of artichoke. You are also interested in eating it because it facilitates the digestion of fats.

Cook with leeks and you will notice the difference

If you like to cook, from now on there will be no shortage of leeks in your kitchen, because One hundred grams of leeks provide 59 mg of calcium, but in addition to this, it is very rich in minerals and combats constipation, without forgetting that it gives the dishes a spectacular flavor. 

Yes to seafood: crayfish

We already saw it previously analyzing the contribution of the ranges: One hundred grams of these crustaceans provides 220 mg of calcium. And its price is quite affordable, so it is a healthy treat that is worth investing in. 

Love the cabbages

Non-dairy foods with calcium

We recognize that cabbages are not very loved, but there is a great variety of cabbages and in stews, well seasoned, they are quite good, or in dressings. They are very light, so they are recommended for weight loss and, as for calcium, one hundred grams of sprouts are 40 mg of calcium

Add clams to your menu

With garlic, in paellas, fideuas and with lemon. Prepare them however you like best, because Clams provide 92 mg of calcium per hundred grams and they are very light and tasty. In addition, we must highlight its contribution in other minerals and vitamins, including selenium, iron and magnesium. They are also rich in iodine and combine very well with any food, including meat, fish and vegetables and even legumes. 

This is our list of non-dairy foods with calcium, so you can make sure you include enough of this essential mineral in your diet, essential for the good health of your bones. If you don't tolerate dairy foods well, here are other substitutes that can replace them perfectly. 


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