Non-Dairy Options for Meeting Your Calcium Needs 

Is calcium from dairy products considered healthy?

All children are aware that dairy is an excellent source of calcium. The following are the calcium contents for some common milk products. (Note: the recommended daily allowance for calcium for adults between the ages of 19 and 50 is 1000 mg.)[*]

Plain yogurt (415 mg per 8 oz)

Mozzarella cheese (333 mg per 1.5 oz)

Skim milk (299 mg per cup)

Moving on from calcium, is dairy healthy assuming you are able to tolerate it?

The answer to this question depends on the specific dairy product. While the dairy aisle is packed with fruity yogurts, chocolate milk, and sugary milkshakes marketed as nutritious due to their calcium content, they are actually loaded with sugar and can lead to weight gain, illness, and fatigue.

However, whole-fat dairy products without added sugar can be nutritious. Whole milk, butter, heavy cream, and ghee are all rich in micronutrients such as CLA, vitamin A, lactoferrin, lysozyme, and, of course, calcium.

Additionally, many dairy products are Keto-friendly due to their low carbohydrate content and high fat and protein content.

A list of 20 calcium-rich foods that are free from dairy:

1. Canned sardines with bones

Photo by Ignat Kushanrev on Unsplash

Canned sardines with bones are a great source of calcium. Sardines are a type of oily fish that are rich in nutrients such as protein, omega-3 fatty acids, and minerals like calcium, phosphorus, and potassium. The bones of sardines are also edible and contain high amounts of calcium, which is essential for strong bones and teeth.

A typical serving size of canned sardines with bones contains approximately 300-500 milligrams of calcium, depending on the size of the fish and the brand of the canned sardines. This is around 30-50% of the recommended daily intake of calcium for adults, making canned sardines with bones an excellent source of this important mineral.

If you’re looking to increase your calcium intake, adding canned sardines with bones to your diet is a tasty and convenient way to do so. Just be sure to choose a brand that is low in sodium and packed in water or olive oil rather than in high-calorie sauces.


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