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Dairy is an excellent source of calcium, which is good for our bones and teeth. This mineral is also responsible for keeping the blood vessels healthy and for regulating blood pressure. Additionally, studies show that calcium intake can help prevent insulin resistance.

Although dairy can be a great source of calcium, there are people who are dairy-sensitive. Dairy sensitivity leads to nausea, diarrhea and a general unsettling feeling in the stomach.

The good news is that dairy is not the only source of calcium out there. Other sources, like the ones listed below, contain high doses of calcium. Add these foods to your diet to get your recommended daily intake of calcium.

  1. Canned salmon

    Canned red salmon - with the bones

    Not only does canned salmon contain a whopping amount of calcium, it is also rich in omega-3 fatty acids, which are good for heart health. Aside from calcium, salmon is also rich in phosphorus, a mineral that balances acids and bases in the body. Phosphorus keeps the kidneys healthy and helps in digestion. To get most of the calcium from canned salmon, eat the bones. The bones are already soft due to the canning process, so you can just mash them easily with a fork.

  2. Chia Seeds

    Chia seeds on a wooden spoon

    Chia seeds may be tiny, but they pack a lot of calcium per ounce. These ancient seeds are high in manganese, that has antioxidant properties that help flush out toxins from the body. Chia seeds are also a good source of protein and digestive fiber – you feel fuller a lot faster and more energized. That’s why they were the Aztecs’ go-to food when they needed to do long runs.

  3. White Beans

    Raw white beans on a kitchen board

    Loaded with cancer-fighting antioxidants, white beans do not only make a great hummus dip – they are also a great alternative to dairy. Additionally, they are high in iron, potassium and manganese, which are all essential to our health. Don’t want to eat beans because of flatulence? Soak them in water for a few hours to remove the indigestible sugars that cause gas.

  4. Kale

    Organic kale served on a shovel

    Kale is the poster child for healthy collard greens. Aside from its high calcium content, kale also contains a lot of Vitamin K, which assists in the transport of calcium in the body. Whether you eat kale boiled or drink it as a smoothie, you’ll surely get your recommended dose of disease-fighting vitamins and minerals.

  5. Oranges

    Fresh orange-juice in a glass

    If you can’t get enough of citruses, you’ll be glad to know that oranges have high calcium content. A cup of sliced oranges will also give you a healthy dose of vitamin C for a better immune system. Don’t want to eat them? Then drink them. A glass of fresh orange juice will get you pumped up in the morning.

Dairy is undeniably tasty, and to some, it’s going to be a big challenge to give it up completely. But for those who are dairy-sensitive, a dairy-free diet will ultimately lead to a healthier, happier life.

About Author

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Cecille Doroja likes digging through fads to uncover the real deal on wellbeing. As a health writer, her mission, through writing, is to help like-minded individuals find their route to better health.