Dairy Free Foods Packed with Calcium

Dairy Free Foods Packed with Calcium

To include dairy in a healthy diet, but the science now shows that dairy is unnecessary for adequate calcium consumption.  Milk may not be the best source of dietary calcium. The good news is that non-dairy sources of calcium are abundant. Calcium is naturally found in many foods besides dairy products. Plus, many foods are now fortified with calcium, including plant-based milks and yogurts, cereals, tofu, and snack bars. 2 ounces of chia seeds contain 358 mg of calcium, more calcium by weight than whole milk. Chia seeds are also the richest plant-based source of omega-3 fatty acids, ounce for ounce containing more than salmon. They also contain magnesium and boron, trace minerals that aid in the body's absorption of calcium. They're easy to use for breakfast, dessert or a quick snack such as moelleux au chocolat recipe. 

Hemp milk is a great alternative to dairy milk, particularly for those who may also be allergic to nuts or soy.  Blackstrap molasses is a highly nutritious sweetener that is created as a byproduct of refining raw sugar cane into fine table sugar. A 2 tsp. serving contains nearly 12% of the RDA of calcium. It is also a great source of copper, manganese, potassium and magnesium. prinkle the seeds on top of salads, add them to baked goods or use in stir fries. Sesame seed paste, or tahini, can be used in hummus, dips and salad dressings. Amaranth, like quinoa, is actually a seed rather than a grain, though they are cooked like them. It is rich in calcium, iron and magnesium. Amaranth contains nearly 4 times as much calcium as wheat, at 116 mg per cooked cup. It's a great option for people who are gluten-free