5 Dairy Free Alternatives for Calcium
Has it ever been suggested that dairy may be responsible for your skin condition? Acne and eczema are particularly triggered by dairy.
Did you know that up until 10,000 years ago we in the western world were all lactose intolerant? It was a genetic mutation that enabled us to begin drinking milk. In China and SouthEast Asia over 90% of the population still can't consume dairy. Interestingly osteoporosis in these countries is also low, putting a question mark over whether we really do need to consume dairy for calcium.
There are so many incredible plant sources of calcium. Whenever I get asked by concerned parents what they can possibly introduce into their child's diet to ensure they're not calcium deficient, here are my top 5 suggestions. (For reference, the RDA for an adult is 1,000 mg);
SEEDS
Seeds are tiny nutritional powerhouses. Some of them are high in calcium, including poppy, sesame, celery and chia seeds.
For instance, 1 tablespoon (15 grams) of poppy seeds has 126 mg, or 13% of the RDI.
BEANS
Beans and lentils are high in fiber, protein and micronutrients.
They also boast lots of iron, zinc, folate, magnesium and potassium.
Some varieties also have decent amounts of calcium.
However, winged beans top the chart. A single cup of cooked wing beans has 244 mg, or 24% of the RDI.
SEAWEED
Compared to other green vegetables, seaweed is a clear winner, with the relative amount depending on the color. The most calcium-rich type of seaweed is hijiki (not one of the four most common varieties), which contains 1,400 milligrams of calcium per 100 grams (3.5 ounces). Compare that to whole milk, at just 113mg per 100 grams.
ALMONDS
Of all the nuts, almonds are the highest in calcium. An ounce of almonds, or about 22 nuts, delivers 8% of the RDI.
Almonds also provide 3 grams of fiber per ounce, as well as healthy fats and protein. They are an excellent source of magnesium, manganese and vitamin E.
LEAFY GREENS
Dark, leafy greens are incredibly healthy, and some of them are high in calcium.
Greens that have good amounts of it include collard greens, lambs quarters, spinach and kale.
For instance, one cup of cooked collard greens has 266 mg — a quarter of the amount you need in a day.
