How should I know about dairy alternatives for calcium intake?
This article will explore the importance of calcium alternatives in achieving your daily intake. In my role as a nutritionist and dietician, I often encounter clients who have lactose intolerance or follow a vegetarian lifestyle. It is then a challenge to get enough calcium without dairy. Let's explore all the options, supported by research and scientific studies .
It is important to consume dairy alternatives for calcium intake
The body functions are impacted by calcium. Calcium is essential for the building of strong teeth and bones, blood clotting and muscle contraction. It also helps maintain a normal heartbeat. Calcium is primarily found in dairy products. Lactose intolerance or dietary preference may prevent some people from consuming dairy products. Dairy alternatives are therefore important.
A study in the American Journal of Clinical Nutrition found that non-dairy calcium sources like vegetables, fruit, and foods fortified with calcium can be adequate and have numerous health benefits, including a lower risk of kidney stone, type 2 diabetes, and ovarian carcinoma.
Important Points for Getting Started
When choosing alternatives to dairy, it is important that they are calcium-fortified. It's best to take calcium throughout the day, as our bodies absorb it in tiny amounts. Some plant-based food contains oxalates or phytates, which can interfere with calcium absorption. It is important to have a balanced diet that includes different food types.
According to a study published in Journal of Food Science and Technology, fermenting soybean products like tempeh and natto can decrease these inhibitors and improve calcium absorption.
Alternatives to Dairy Products for Calcium Intake
- Almonds contain a high amount of calcium, as well as fiber and proteins.
- Sesame Seeds - These small seeds contain a lot of calcium. You can easily add them to cereals, salads or stir-fry dishes.
- Calcium sulfate-made tofu is a great source of calcium.
- The green leafy vegetables, such as kale and turnip leaves, are rich in calcium.
- Fortified foods: Plant-based cereals and milks often contain calcium.
- Chia Seeds - Chia seeds are a great source of calcium and omega-3 fatty acid.
- They are high in fiber and protein.
- Figs - Figs can help you boost your calcium intake.
- Oranges are a good source of calcium, vitamin C and fiber.
- Bok Choy is a Chinese cabbage that contains a good amount of calcium. It also has fewer calories.
More Tips and Suggestions
Vitamin D is important for calcium absorption. The sun and some foods, such as fatty fish or egg yolks, are excellent sources. Regular exercise can also improve your bone health, particularly weight bearing exercises.
Conclusion
Dairy products may be a popular source of calcium but they are not your only choice. There are many dairy substitutes that will meet your daily requirements. To maximize calcium absorption, you must ensure that your diet is balanced and includes different food groups. Consult your nutritionist or dietician before you make any major changes to your eating habits.
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