what is a non dairy diet called Non-dairy alternatives arise: the age of 'got milk?’ is no more!
When it comes to getting enough calcium in your diet, most people think of dairy products like milk, cheese, and yogurt as the go-to sources. But for those who are lactose intolerant, vegan, or just prefer to avoid dairy for other reasons, there are plenty of non-dairy sources of calcium out there that can still help meet your daily requirements. One of the best sources of non-dairy calcium is leafy green vegetables like kale, collard greens, and spinach. These veggies are not only packed with vitamins and minerals, but they’re also high in calcium, with one cup of cooked collard greens boasting up to 357 milligrams of calcium - that’s nearly 36% of your daily recommended intake! Other great non-dairy sources of calcium include fortified plant-based milks like almond, soy, and oat milk, which can provide up to 50% of your recommended daily intake in just one cup. Many brands also fortify their orange juice with calcium for an added boost. Nuts and seeds are also great options, with almonds, sesame seeds, and chia seeds all containing high levels of calcium. Even tofu can be a good source of calcium, with one-half cup of firm tofu providing about 20% of your daily recommended intake. If you’re looking for a non-dairy calcium source that’s also a bit sweeter, look no further than dried fruit like figs and dates. These treats are not only naturally sweet, but they can also provide up to 10% of your daily recommended intake in just a single serving. It’s important to note that while non-dairy sources of calcium can be incredibly beneficial, they’re not always absorbed by the body as easily as dairy-based sources. This means that it’s important to pair your non-dairy calcium sources with other foods that can help boost absorption - like vitamin D-rich mushrooms, for example. So next time you’re looking to up your calcium intake without turning to dairy, try incorporating some of these non-dairy sources into your diet. With so many delicious options out there, there’s no excuse not to keep your bones healthy and strong!
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