Foods such as fish and tofu are excellent alternatives to dairy products as a source of calcium for individuals who are lactose intolerant or simply do not enjoy dairy products. Calcium is an essential nutrient that is vital to preserving bone health and is one of the primary roles that calcium plays. In addition to that, this mineral plays an active role in enhancing nerve signaling, acting as an anti-clotting agent, and preventing muscle loss.
Calcium plays such an important role in overall health that the human body is unable to produce it on its own. As a result, getting enough calcium in one's diet on a regular basis is absolutely essential. When one thinks of calcium sources, dairy products such as cheese and butter are typically the first things that come to mind.
However, for people who have problems digesting lactose or who are allergic to dairy products, the foods listed below are an excellent substitute.
Seafood
When cooked to the bone, common and small fish like sardines and herring bring a significant amount of calcium to the table. In fact, 100 grams of fish has 351 milligrams of calcium in it. In addition to being an abundant source of calcium, salmon also provides the heart-healthy omega-3 fatty acids. Other shellfish, such as shrimp and crab, are also an excellent source of calcium, but they are more likely to cause allergic reactions than fish. Fish are less likely to cause allergic reactions.
Plant Milks
Dairy products made from plants or nuts, such as oat milk and almond milk, have calcium levels that are comparable to those of dairy products made from animal products. In addition to this, plant-based milk only contains A2 protein, as opposed to the A1/A2 protein mixture that is found in cow's milk. This allows individuals who are unable to digest lactose to absorb calcium from plant-based milk, which is not the case with cow's milk.
Tofu
It should come as no surprise that tofu, which is made from soybeans, contains a respectable quantity of calcium. In addition, numerous varieties of tofu produced today are fortified with calcium sulfate, which boosts the levels of this essential nutrient that is naturally present in tofu. Scientists estimate that one cup of fresh tofu can contain as much as 434 milligrams of calcium on its own.
Sesame Seeds
In both their shelled and unshelled forms, sesame seeds are an excellent source of numerous nutrients that are beneficial to bone health (although calcium is mostly in the shell). By consuming 28 grams of sesame seeds, you can get 280.9 milligrams of calcium, or 20% of your daily value. However, sesame seeds contain natural compounds known as oxalates and phytates, which are classified as antinutrients because they inhibit the body's ability to absorb calcium. You can limit that effect by either soaking them or roasting them.
What is an adequate daily intake of calcium?
According to nutritionists, the recommended daily intake of calcium varies not only based on age but also on gender. More specifically, children and adolescents who are under the age of 18 are required to consume 1,300 milligrams of calcium on a daily basis. Calcium intake requirements for men are 1,200 milligrams per day, while the daily requirement for calcium in women is 1,000 milligrams.
Treat the creator by giving a small donation.