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Junk Food – 5 Healthy And Delicious Substitutes

November 2, 2022 , Dates Fruit, healthy, healthy food

10 foods rich in calcium that are not dairy!

10 foods rich in calcium that are not dairy!

It is true that when we talk about calcium, we think of milk, cheese and yogurt, but many non-dairy sources also work well to provide calcium; From chia seeds and sesame to seafood like sardines.

 

Calcium plays an important role in the health of bones, nails and teeth. It also plays an important role in heart health, muscle function and nerve signals. The daily intake of calcium for most adults is 1000 mg. Although in women over 50 years old and all people over 70 years old it is 1200 mg. Meanwhile, children and teenagers between 4 and 18 years old are recommended to consume 1300 mg.

 

It is true that when we talk about calcium, we think of milk, cheese and yogurt, but many non-dairy sources also work well to provide calcium; From chia seeds and sesame to seafood like sardines.

 

  1. Natural seeds

 

Seeds are little powerhouses of nutrition. Some seeds are rich in calcium, including poppy, sesame and chia seeds. Seeds also contain protein and healthy fats. For example, chia seeds are rich in omega-3 fatty acids, or sesame seeds are rich in copper, iron and manganese.

 

  1. Canned sardines and fish

 

Sardines and canned fish have calcium thanks to their edible bones. These oily fish also contain quality protein and omega-3 fatty acids, which are good for your heart, brain, and skin.

 

  1. Beans and lentils

 

Beans and lentils have fiber, protein and micronutrients. They are also high in iron, zinc, magnesium and potassium. Beans and lentils also contain calcium and are considered a good source of calcium.

 

It is interesting to know that beans are one of the reasons why plant-based diets are healthy. Research shows that beans may help lower bad cholesterol (LDL) and reduce the risk of type 2 diabetes.

 

  1. almonds

 

Among all nuts, almonds are the highest in terms of calcium. Almonds provide fiber, healthy fats and proteins and are a good source of magnesium, manganese and vitamin E.

 

Eating nuts may help lower blood pressure, body fat, and other metabolic risk factors, provided they are eaten in moderation and without salt.

 

  1. Dark leafy vegetables

 

Dark leafy vegetables are incredibly healthy and some are rich in calcium. Spinach and cabbage are rich in calcium. If you eat a cup of them, it is as if you have provided a quarter of your daily needs.

 

 

 

  1. tofu

 

Tofu is made from soybeans and has tremendous amounts of calcium. In many vegetarian diets, tofu is used to make a variety of dishes that are compatible with different tastes. Tofu is a good source of plant-based calcium.

 

  1. Fig

 

Dried figs are rich in antioxidants and fiber. Also, dried figs have more calcium than other dried fruits. Figs also provide adequate amounts of potassium and vitamin K.