Calcium is one of the essential nutrients needed by the body. It is needed by almost every cell in the body in one way or the other. It is required for the health of your teeth and bones. However, it also affects your nerve function, muscles, hormones, and the ability to form blood clots. According to research, calcium may help with problems such as weight gain, high blood pressure and PMS.
Aging, Bone Health, and Calcium Deficiency
Calcium is stored in the bones which provide support to the body. But, when we age, the ability to absorb it from the foods we eat decreases. This causes the body to take calcium from the bones and over time, the aging process leads to osteoporosis which is a kind of bone disease where the bones become brittle and weak.
Should You Rely Solely on Dairy for Calcium?
Dairy products such as milk and cheese are considered reliable sources of calcium. But there are a number of nutritionists and health experts who suggest that you should not be entirely dependent on dairy products to get all the calcium your body needs. There are some nutritionists who are against the use of dairy in diet. In fact, some nutritionists and health experts have reported that consuming calcium from dairy products alone can reduce its absorption. An average adult need about
1,100mg of calcium per day and according to recent studies, only about 30 percent of it is absorbed by the body when it comes only from dairy sources.
The Role of Vitamin D in Calcium Absorption
In order to absorb calcium, the body needs Vitamin D. When there is not sufficient Vitamin D, the body cannot produce the hormone calcitirol. This leads to insufficient absorption of calcium from the diet. A daily intake of 600 IU is recommended by experts and there are three ways in which you get enough of this vitamin. These include from the foods you eat, from the supplements and through the skin.
Why Non-Dairy Sources Matter
Some people do not like the taste of dairy, some are lactose intolerant, cow’s milk can cause allergies too and studies also suggest that introducing children to cow’s milk from an early age can lead to Type 1 diabetes. While dairy contains elevated levels of calcium, science says it can be dangerous. But luckily there are other options for getting all the calcium needed by your body and these are the non-dairy sources.
Top 10 Non-Dairy Foods High in Calcium
1.Sardines
Sardines are a reliable source of calcium. A 90g can of sardines provides about 346.54mg of calcium which is about 35% of the daily value.
2. Broccoli
A 100g serving of broccoli contains about 47mg of calcium which is about 4% of the daily value.
3.Oranges
A 100g serving of fresh oranges provides about 40mg of calcium which is about 4% of the daily value.
4.Almonds
Another reliable source of calcium is almonds. About 93 mg of the nutrient can be obtained by consuming ¼ cup of almonds.
5.Dried Figs
Provides 135mg of calcium per 5 figs serving
6.Sesame
You get about 51 mg of calcium per 1 tablespoon serving of sesame seeds.
7.Salmon
The bones in canned salmon hold all the calcium so next time you bring home canned salmon, do not throw the bones away. A 90g can of salmon provides 181mg of calcium which is about 20% of the daily value.
8.Kale
Half cup serving helps you meet about 25% of your recommended daily intake. It contains about 205mg of calcium.
9.Collard greens
These provide about 268 mg per one cup cooked serving which is about ¼ of the recommended daily intake.
10.White beans
Provides 120 mg per ½ cup serving which is about 11% of the total daily value.