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Calcium Alternatives to Dairy

Since calcium is essential for almost every function in the body, from balancing hormones to healthy skin and hair, you need to ensure that you're consuming enough of this mineral on a daily basis. However, due to concerns associated with dairy products, many consumers look for alternate sources of calcium. Fortunately, you can find calcium in other food groups besides dairy. Here are some examples.


Vegetables High in Calcium: Consider including calcium sources in your diet such as asparagus, brussel sprouts and cabbage, as well as celery, romaine lettuce and turnip greens. Other calcium sources like broccoli are excellent choices. Just 1 cup of broccoli is equivalent to 94 mg of calcium. You don't have to have dairy products if you include enough of these calcium sources in your daily diet.

Clacium-Rich Fruits: Enjoy plenty of calcium-rich fruits like apples, watermelon, cantaloupe, apricots and berries. Other fruits include cherries, figs, grapes, grapefruit and kiwi, as well as well as lemons, mangos, nectarines and papaya. Natural calcium sources (fruits and vegetables) lead to better calcium absorption and are better for any person with a calcium deficiency.

Legumes Containing Calcium: Include beans in your diet. Just 1 cup of black beans contains 46 mg of calcium. Additionally, 1 cup of chickpeas has 80 mg of calcium. Other calcium-rich beans are lima beans, kidney beans, pinto beans and lentils.

Cereals as Sources of Calcium: Bake with barley flour, cornmeal, oats and rye. You can purchase these cereals in the form of flour, or you can get the breakfast cereals that contain these grains.

Condiments and Calcium: Stock your spice rack with spices like dill weed, rosemary, cloves, garlic or cinnamon. You can spice your food with these herbs or garnish your salads. Besides containing calcium, these herbs also contain healing properties that are good for the memory, to strengthen the immune system and aid circulation.

According to alternative medicine, dairy products are responsible for creating phlegm in the body and providing the perfect breeding ground for bacteria, which leads to infections and disease. However, obtaining the required amount of calcium on a daily basis is not difficult if you incorporate a variety of vegetables, fruits, and cerals into your diet. Professionals recommend 1000 mg of calcium per day for adults 19 through 50 years of age. Adults 51 and over may take up to 1200 mg daily.


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