Non-dairy foods that contain calcium

Calcium is important for lies in maintaining a healthy bone structure and muscle integrity. Doctors, recommend consuming 700 mg of calcium daily for adults aged 19-64, , and of course the main recommended are dairy products. Fortunately, there are many other sources for obtaining calcium from foods, according to a report prepared by the British Independent newspaper on foods rich in calcium besides dairy products. Most people think that calcium exists only in dairy products. That's the common information that the first generation passed to us. It is true that dairy products can provide your body with calcium but it's not the only source. In fact, they are several vegan sources that obtain high percentage of calcium. These other options are for people who has allergies of dairy products or vegans. Calcium can be compensated from other sources such as: 1. White beans White beans are not only rich in protein, iron and fiber, they are a great source of calcium, and each serving contains approximately 175 mg of calcium. 2. Nuts Nuts are not the first thing people think of when they eat calcium-rich foods, but many nuts like almonds, nuts, nuts, and cashews contain a large amount of calcium. Almonds in particular are a calcium-rich snack that also contains low levels of protein, which helps give you a dose of energy and raises your immunity level. 3. Oranges Oranges contain high levels of calcium, and eating only one orange provides you with more than 70 mg of calcium, which ensures that you get six percent of your daily need of calcium, as well as a significant increase in the level of vitamin C, in one snack.

4. Sardines Sardines are not only rich in essential fats omega-3, they are full of calcium, and the small sardines contain up to 350 mg. 5. Dried fig contains large amounts of antioxidants and fibers, and eating about five grains of dried figs daily can provide you with about 135 mg of calcium, which contributes to providing the required daily consumption, but taking into account that five grains of Fig also contains a lot of sugar. 6. Leafy vegetables Leafy vegetables like kale are very low in calories, do not contain fats and also contain a high percentage of fiber and calcium. Spinach is also another good source of calcium, and the easiest way to consume spinach is to add its fresh leaves to salads or eat boiled spinach with scrambled eggs at breakfast. 7. Broccoli Green broccoli is not only rich in vitamins and minerals such as magnesium, zinc and phosphorous, but it also contains high and exceptional levels of calcium, which are easily absorbed by the body. We note that the element of calcium is very important for children in the stage of bone growth, as it should not be free from diets for adults as well, to help maintain muscle integrity and a healthy bone structure.

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