Non-dairy foods with the highest amount of calcium
Dairy products, especially milk and yogurt, are the main source of calcium, since 70-80% of its contribution is assimilated. In the case of cheeses, depends on their degree of cure: the more they are more calcium, but also more saturated fats, so you should take them in moderation. However, there are other foods that are also rich in this mineral and that should not be missing from your diet.
Now I want to share the 7 non-dairy foods that have a good amount of calcium
- Blue fish. Especially the small ones, which are eaten with spines (anchovy, anchovy, sardine ...). In addition to calcium, they provide you with vitamin D, which favors its absorption.
- Vegetables. Especially the chickpeas and soybeans. Take them 3 times a week.
- Nuts. Mainly, the almonds, followed by the hazelnuts. Take a puñadito (25 g) every day, as a snack or adding them to salads, breakfast cereals, yogurt .....
- Sesame seeds. To better assimilate calcium, consume them slightly toasted and crushed. You can add them to any dish, like salads or vegetable creams. You can also use them in the form of tahini (pasta or sesame cream) to make vegetable patés, sauces or to flavor pasta or rice dishes.
- Green leaf vegetables. Those that contain more calcium are chard, spinach and watercress.
- Seafood. Norway lobsters, prawns and prawns are another good source of calcium.
- Algae. The varieties hijiki, wakame non arame are very rich in this mineral, among other nutrients.
All this will be very helpful if you are someone like me who has lactose intolerance and you need other sources of calcium in your diet.