Get Calcium without Dairy
Calcium is a mineral, which is also present in many plant sources. Here are some calcium rich foods without dairy.
- Black Eyed Peas
Black eyed peas are also known as cow pea. They are good source of calcium, dietary fiber manganese, folate, phosphorous, proteins, copper, potassium, vitamin B1 and B5. Also have several health benefits it reduces the cholesterol, maintains the blood glucose level, helps in weight loss and reduces the risk of cancer.
These tasty and nutritious almonds are loaded with calcium and minerals. As it is rich in calcium it will help to build strong bones and teeth, aids weight loss, provides healthy fats, helps to lower the LDL cholesterol, maintains the blood sugar and insulin after meal, helps to provide good brain function, supports the nervous system and maintains the body’s alkaline level.
Oranges are known to be as wonderful fruit which is delicious in taste. Everyone knows oranges are rich in vitamin C which helps to fight against free radicals. As being rich in nutrients such as calcium, zinc, folic acid, sodium, phosphorous and iron helps to fight against diseases like cardiovascular problems, gastrointestinal disorders, reduces the risk of heart attacks, maintains blood pressure, helps to reduce weight and kidney stones. Oranges does not have many calories but have high amounts of calcium. By enjoying a glass of orange juice with your breakfast and boost your calcium store.
Figs are good source of calcium and provides required energy; 100 gm of dried figs provides 249 calories hence named as world’s healthy food. Ficus carina the scientific name of figs has good amounts of antioxidants like carotene, lutein, and chlorogenic acid. It contains a special compound called poly-phenols which is a flavonoids act as antiviral, antitumor, and anti-allergic activities. Photochemical present in this fruit will fight against free radicals. These dried figs are eaten like any other dried fruits you can include this in a snack.
Steamed or boiled broccoli is good for high calcium. It is known as healthy and tasty vegetable with good nutritional value and health benefits such as it reduces cholesterol, prevents cancer, prevents the damage of blood vessels lining and reduces the inflammation and allergic reactions. For the extra boost you can add this in salads and soups.
These above mentioned foods can boost your calcium levels by improving the bone health and reduces the risk of osteoporosis in women.