12 calcium-rich foods that are not part of dairy!

Whether you are a vegetarian or lactose intolerant or malnourished dairy No matter how much fun you have, these foods can amazingly help you control your weight like a celebrity or keep your bones healthy.

That Calcium It plays an important role in bone health and the prevention of osteoporosis and cancer, it is not exactly scientifically proven but what you may not know is that there are some ways to get nutrients without reducing dairy or eliminating a supplement altogether. In fact, numerous studies are complementary Calcium Have been linked to an increased risk of heart attack and death from cardiovascular disease, so it is best to use supplements with caution and to get minerals naturally through food.

In this text, 12 calcium-rich foods are the lowest to highest, respectively Calcium We have stated that you can use it to help keep your bones healthy.

12- Sunflower seeds

Calcium content: One ounce contains 20 mg of calcium
Extraordinary salads with these seeds are served as a great snack. In addition to content Calcium By themselves, these small seeds are also a good source of vitamin E and antioxidants and copper, which preserve nutrients and support the health of white blood cells. In fact, we love seeds Sunflower We are and we called them one of the 50 best snacks with 50 calories or less!

11- Cabbage

Calcium content: Three ounces contains 33 mg of calcium
Depending on your daily calcium needs you can get the amazing combination of cabbage and Veal Eat low-fat to get a protein-rich diet

10- Green beans

Calcium content: One cup contains 37 mg of calcium

Next to the amount Calcium Low in bean, daily consumption of one cup of green beans provides 27% of vitamin C and 3.5 grams of fiber, one of the best nutrients for weight loss on our plate. Green beans cooked in olive oil, nuts, winter pepper and garlic powder are great for stimulating sensory buds with a wonderful taste and taking advantage of its health-boosting benefits.

9- Carrots

Calcium content: 15 small pieces containing 48 mg of calcium

Carrots contain significant amounts of fiber, which can be very useful for weight control. The amount of calcium in carrots, although low compared to dairy, but can be very effective in maintaining bone health, this lovely orange vegetable contains significant amounts of vitamin A. Which has an amazing anti-cancer effect. A number of carrots with an ounce of almonds is a great evening meal.

8- Figs

Calcium content: 3 pieces containing 54 mg of calcium

Figs are well known in a type of cookie known as Newton cookies, you have to eat all the fruits to be able to enjoy the benefits of building your bones. You can mix fresh or dried figs with beef, salad or Greek yogurt with honey, cinnamon and almonds and experience an amazing combination of energy and very tasty. In short, you can eat them as a quick and memorable snack. Three figs will give you 110 calories your body needs.

7- Broccoli

Calcium content: One cooked cup contains 62 mg of calcium

This plant is rich in Calcium And a number of other nutrients such as vitamins A, C and B6. But that’s not all there is to love about broccoli; Broccoli is one of the top 30 foods containing 6-Pack ABS, a compound that works on the genetic level to effectively reduce the cancer genes that lead to cancer cell proliferation and prevent disease progression. In fact, one study found that men who ate three or more cups of steamed broccoli a week had a 41 percent lower risk of prostate cancer than men who ate broccoli less than once a week. You now seem to have a compelling reason to add broccoli to your diet!

6- Orange

Calcium content: A large number containing 74 mg of calcium

While this citrus fruit is known for its rich content of vitamin C, a large orange is also 74 mg. Calcium Provides.

5- Almonds

Calcium content: An ounce of about 23 contains 76 mg of calcium

Research shows that eating almonds before going to the gym can allow the body to burn more fat and carbohydrates during exercise. These tasty little nuts are a rich source of protein and fiber that contain unique fats that lower bad cholesterol levels. Eating almonds as a simple snack is more beneficial than you can imagine.

4- Sesame

Calcium content: One tablespoon contains 140 mg of calcium

Believe it or not, just one tablespoon of these thin grains is the same amount Calcium Gives your body that you get from eating half a cup of milk! To get the benefits of healthy bones, you can use a combination of this amazing nutrient with chicken and mushrooms, like many Indian, Japanese and Middle Eastern dishes.

3- Blue-eyed beans

Calcium content: Half a cup of canned food contains 185 mg of calcium

This beautiful and unknown grain is full of calcium, potassium and folate, which can help reduce the risk of heart disease, stroke, and osteoporosis. Add it to your favorite salads or soups.

2- Soy

Calcium content: one cup, 334-98 mg of calcium

Valuable soybeans are rich in fiber, protein and Calcium There are those that help build more muscle. Eating soy in the form of tofu or in other words edamam with sushi is a miraculous combination of energy and healthy proteins, never forget to consume these delicious ingredients.

1- Sardine fish

Calcium content: Three ounces of canned fish contains 325 mg of calcium

Although sardines are not a favorite of many people, they are one of the best sources of non-dairy calcium outside the body (and one of 30 cheap foods) if you can eat them. Look for bone-canned cheeses that are soft and perfectly edible. Sorry, this inconvenient argument, bones are where all the calcium comes from; So, in this case, you need to eat the bone to get it Calcium You have more, so while this food may seem hard to eat, you should consume it if you want to reap the benefits to keep your bones healthy. Cucumber, sour lemon and spices make it easier to eat bones.

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