Idli also called rice cake, is arguably one of the…
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There are certain non dairy foods high in calcium that you may not be aware of.
Did you know? Lactose intolerance in India is relatively high, with estimates ranging from about 40% to 70% across different regions. Are you lactose intolerant or prefer to avoid dairy but still want to ensure you’re meeting your calcium needs? Delving into non-dairy sources of calcium might just be the solution for you.
Let’s explore non-dairy foods that are not only rich in calcium but also offer a delectable and nutritious twist to your diet.
10 Calcium-Rich Non-Dairy Foods For Strong Bones
The beauty of non-dairy calcium rich food sources lies in their adaptability. They offer a broad spectrum of flavors and can easily be integrated into your daily meals, catering to various tastes and dietary preferences. Check out the list of 10 calcium rich non dairy foods that can be easily added to your diet.
Tofu is an excellent source of calcium, especially if it’s made with calcium sulfate. It’s versatile and can be used in a wide range of dishes. You can use it as:
- Scrambled Tofu: Sauté it with your favorite vegetables, spices, and seasonings for a hearty and calcium-rich breakfast.
- Tofu Stir-Fry: Cut firm tofu into cubes and include it in stir-fry dishes with mixed vegetables and your choice of sauce.
- Tofu Salads: Dice tofu and add it to salads for an extra dose of protein and calcium.
Soybeans and soy-based products like edamame and tempeh are rich in calcium. You can use it as:
- Soy Milk: Use it as a substitute for dairy milk in cereals, smoothies, or for baking and cooking.
- Tempeh: This fermented soy product can be sliced, marinated, and then cooked in a variety of ways, such as grilling, baking, or stir-frying.
- Soy Flour: You can substitute some of the regular flour in recipes with soy flour to boost the calcium content.
3. Sesame Seeds
These tiny seeds are packed with calcium and can be sprinkled on salads. You can use it as:
- Tahini: Blend sesame seeds with a bit of oil (such as olive or sesame oil) to create tahini. Tahini is a sauce or paste made from sesame seeds.
It is a staple ingredient in Middle Eastern cuisine and is used in a variety of dishes, such as hummus, baba ghanoush, halva, and tahini sauce. Tahini has a nutty, earthy flavor and a thick, creamy texture. It is a good source of protein, fiber, and healthy fats.
- Sesame Seed Bars: Mix the seeds with nuts, dried fruits, and a binding agent like honey or nut butter to create a nutritious and calcium-rich snack.
4. Fortified Plant Milk
Almond milk, soy milk, and other non-dairy milk alternatives are often fortified with calcium. Also, almond milk for weight loss works flawlessly. You can use it as:
- Cereal or Oatmeal: Pour fortified plant milk over your breakfast cereal, whether it’s cornflakes, oatmeal, muesli, or granola.
- Smoothies: Blend it with fruits, vegetables, and other ingredients for a nutritious and calcium-rich drink.
5. Collard Greens (Haak saag)
These leafy greens are among the highest in calcium content and can be used in various recipes. You can use it as:
- Sauteed Collard Greens: Sauté chopped collard greens with olive oil, garlic, and your choice of seasonings such as red pepper flakes, salt, and pepper.
- Collard Green Wraps: Use blanched collard green leaves as a wrap for fillings like grains, vegetables, tofu, or legumes.
Kale is another leafy green that’s rich in calcium and can be used in salads, smoothies, or as a side dish. You can use it as:
- Kale Chips: Make crispy kale chips by tossing kale leaves in olive oil, seasoning with salt, pepper, and optional spices, then baking until crispy.
- Kale Salad: Mix in chopped vegetables, fruits, nuts, seeds, or your preferred vinaigrette for a nutrient-packed meal.
7. Bok Choy
This Chinese cabbage is not only a great source of calcium but also adds a unique flavor to stir-fries and soups. You can use it as:
- Stir-Fried Bok Choy: Cut bok choy into smaller pieces and stir-fry with garlic, ginger, and a touch of soy sauce or sesame oil for a flavorful and nutritious side dish.
- Bok Choy in Soups: Add chopped bok choy to soups, broths, or noodle bowls during the final stages of cooking.
Almonds are not only a source of calcium but also provide healthy fats and protein. You can use it as
- Whole Almonds: Snack on whole almonds. They make for a convenient, nutritious, and calcium-rich snack on their own.
- Almond Milk: Use almond milk as a dairy milk substitute in various recipes, including baking, cooking, smoothies, and cereal.
Dried figs are a sweet and nutritious source of calcium that can be consumed as a snack or added to cereals. You can use it as:
- Fig Smoothies: Blend fresh or dried figs into smoothies with other fruits, leafy greens, and a non-dairy milk for a nutritious and calcium-rich drink.
- Fig Salad: Slice fresh figs and add them to salads with greens, nuts, seeds, and a vinaigrette dressing for a calcium-packed and flavorful salad.
10. Chia Seeds
Chia seeds are high in calcium and can be used in puddings, smoothies, or as a topping for various dishes. You can use it as.
- Chia Pudding: Allow the seeds to swell and form a pudding-like consistency. Add flavors such as vanilla, cinnamon, or cocoa for variety.
- Chia Smoothies: Blend chia seeds into smoothies with non-dairy milk, fruits, and vegetables.
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A Word From Fitelo
Dairy might have long been considered the primary source of calcium, but the world of non-dairy alternatives offers a rich tapestry of options to explore.
Embracing this list of non dairy foods high in calcium not only caters to dietary restrictions but also introduces a delightful variety of flavors and nutrients.
By incorporating these non-dairy sources rich in calcium, you’re not just ensuring a healthier lifestyle but also adding a dash of culinary adventure to your plate.
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Frequently Asked Questions
Are Non Dairy Foods High In Calcium And Vitamin D?
Dairy foods like milk, yogurt, and cheese are high in calcium but natural sources of vitamin D are limited in dairy, with some fortified products offering added vitamin D.
What Are Some Good Calcium Rich Foods For Strong Bones?
Some good calcium rich foods for strong bones include dairy products like milk, yogurt, and cheese, as well as non-dairy sources such as leafy greens.
How Much Calcium Do I Need Daily?
The recommended daily allowance for calcium varies by age and gender. For adults, it’s generally around 1000–1200 mg/day.
Can I Get Enough Calcium Without Consuming Dairy?
Yes, there are many non-dairy sources of calcium available, such as leafy greens, tofu, nuts, seeds, and fortified foods.
We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.
This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.