You’ve probably heard about the fact that dairy and meat products are rich in calcium. This substance, which is so necessary for our development, strengthens bones, and its reduced content in the body can lead to the appearance of various diseases. But the question arises: what to do to those who are intolerant to lactose or protein casein, found in all dairy products?
Let’s not forget about vegetarians, vegans and all those who refused meat and dairy products … What other foods rich in calcium exist in nature? How can I replace meat and milk?
We advise you to pay attention to products of plant origin. We assure you, the calcium contained in them is sufficient for the normal development and functioning of the body. We suggest you to learn more about these products:
Soy – an excellent alternative to milk
As in cow’s milk, for every 100 g of soy flour there are approximately 200 mg of calcium. So, the milk that was unloved from childhood is completely replaceable! From soy flour you can cook cookies, rolls or tofu (soy cottage cheese), extremely common in Asia.
Raw or boiled spinach
In 100 grams of raw spinach contains about 210 mg of calcium (in boiled spinach, this figure is significantly lower – about 160 mg). But it is worth remembering that with this vegetable in the body also get oxalates, which interfere with the absorption of calcium in the intestine. And consider that, in addition to spinach, in your diet must be present other sources of calcium.
Cabbage and watercress
Cabbage and watercress can be such sources! They are rich in calcium and, in this case, unlike spinach, do not contain oxalates.
Hazelnut, almonds and oilseeds
Perfectly replace milk with dried fruits (for example, hazelnut or almonds). Those who suffer from intolerance to lactose or casein, often include them in the diet, providing their body with the necessary amount of calcium. Approximately 200 mg of this mineral is contained in 100 g of forest and almond nuts.
Rich in calcium and seeds of oilseeds, such as sesame, sunflower or flax.
Some more useful tips …
Do not forget that excessive consumption of alcohol, coffee and salty foods adversely affects your body and, in particular, interferes with the absorption of calcium. Walking in the fresh air and physical exercises, on the contrary, have a positive effect on the absorption of calcium.
If you do not know how much calcium is necessary for the normal functioning of your body (especially during pregnancy and lactation), we strongly recommend that you consult a specialist on this matter.