Don't you eat dairy? Some alternatives to add calcium to your diet
Whether you are vegan or simply dairy is not part of your usual diet, you should know that there are other alternatives to add calcium to your diet, a mineral of great importance for the body.
Calcium is a nutrient that not only our bones and teeth need, but it is also key for the nervous, cardiac and muscular systems, therefore, if you do not consume dairy, here are some options so that calcium is not lacking in your table:
Fish and shellfish, a simple way to add calcium
Fish and seafood are a good alternative to add this mineral to our dishes, but they are also a simple way to include the nutrient on the table if we are not vegan, of course.
Blue fish are the ones that concentrate the most calcium, being some of the specimens with the highest proportion, sardines, especially in oil, horse mackerel, cod or tuna.
Among shellfish and crustaceans, squid, clams and cockles, octopus, oysters and prawns stand out for their calcium content, which exceed 100 mg of calcium per 100 grams.
In addition, these foods usually contain vitamin D, a nutrient that favors the absorption of calcium and therefore, with its intake we guarantee a better use of the mineral in our body.
Nuts and seeds, another alternative rich in calcium
This option is appropriate for vegans and can help us add calcium in appreciable amounts if we consume just over 50 grams of nuts or seeds every day.
Among the specimens with the highest concentration of calcium are poppy and sesame seeds, sunflower seeds, almonds, hazelnuts, dried figs and dehydrated tomatoes.
Of course, all the derivatives of these ingredients are also good non-dairy sources of calcium, such as sesame-based tahini, as we are told in Vitónica.
Legumes, a nutritious way to add calcium
Legumes are not only a good source of fiber, vegetable proteins and vitamins of the B complex, but they are also one more way to add calcium to the diet.
With legumes such as soy, we can incorporate up to 200 mg of calcium if we consume 100 grams of it. Also noteworthy for their content in this mineral are beans, chickpeas and beans and to a lesser extent, broad beans, lentils and peas.
As is to be expected, legume derivatives also concentrate calcium, for example, tempeh that results from the fermentation of soybeans and is widely used among vegans, provides just over 100 mg of calcium per 100 grams, an amount that represents the 10% of the daily fee.
Vegetables and algae are also a source of calcium
Although they are not the most calcium-concentrated alternatives, some vegetables and seaweed can help us meet the needs of this mineral so important for the body.
Algae are mostly rich in calcium, although kelp and wakame are the most concentrated options in this nutrient, followed by agar especially, in its dried form.
Of the vegetables, the options with the most calcium are cabbages, such as kale, broccoli, or Brussels sprouts. Spinach, turnip greens, rhubarb, watercress, and chard are also good sources of calcium.
Herbs and spices, small ingredients that can add calcium
A final alternative for those who do not consume dairy and wish to incorporate more calcium into their diet is to use certain herbs and spices that can help us add the mineral, even when used in small proportions.
For example, cinnamon, bay leaf, pepper, dill, and parsley are good sources of calcium and can add up to 50 to 60 mg of the mineral in just one small spoonful.
Dried thyme, rosemary or oregano can also provide calcium in amounts that reach the proportion of the mineral in a glass of milk with only two small tablespoons.
As we can see, if you do not consume dairy, you have many and varied alternatives to add calcium to the diet and prevent its deficit in the body. It is only important to know where to find the mineral and that the vitamin D that we can find in different foods greatly favors its use in our body.