What is the best calcium-rich food for people with milk allergy?
In my role as a nutritionist and dietician, I am often asked about suitable dairy alternatives, particularly by individuals who have milk allergies but still require their daily dose of calcium. The purpose of this article is to highlight the importance of calcium and give a list of food products that are calcium-rich but not dairy. You'll find some tips to maintain a healthy and balanced diet, while also managing allergies.
Non-Dairy Calcium Rich Foods: Their Importance
It is essential for maintaining healthy bones, teeth and muscles, as well as blood clotting and nerve functions. Dairy products are the main source of calcium for those with milk allergies. The National Institutes of Health published a study that highlights the importance of calcium for bone health, overall health and prevention of osteoporosis.
Important Points for Consideration
It's important that you remember, before we get into our list of calcium-rich non-dairy foods, the absorption rate of calcium in the body varies with the source of the food. Harvard Medical School found that foods with high oxalates, such as spinach, do not absorb calcium as well as dairy products or vegetables low in oxalates. Quantity and variety of sources are crucial to meeting daily calcium requirements.
Non-dairy Calcium Rich Foods
- Green vegetables, such as broccoli and kale are rich in calcium. They can be easily absorbed.
- Almonds are rich in calcium, and they also contain healthy fats.
- A medium orange contains about 60mg calcium.
- One tablespoon of sesame seeds contains 88mg calcium.
- Tofu: Tofu, which is made from soy beans, contains a lot of calcium. This is especially true if you prepare it with calcium sulfate.
- The dried fruit contains 120mg of calcium per half cup.
- Salmon and sardines in cans: the bones are so soft that they're easy to chew and full of calcium.
- Lentils and beans: These legumes, which are high in calcium, fiber and protein, provide a powerful nutritional punch.
- Chia seeds are a great source of Omega-3 fats and calcium.
- Fortified food: Many cereals and plant-based products, such as milks, breads, and cereals with added calcium, are available.
More Tips and Suggestions
You may also want to consider taking calcium supplements after consulting your doctor. Vitamin D is essential for calcium absorption. So, make sure you get enough Vitamin D by spending time outside or eating foods rich in Vitamin D, such as fatty fish and liver.
Conclusion
While managing a dairy allergy can initially be difficult, you are able to get your daily calcium requirements from a wide variety of food alternatives. You can meet your calcium needs and enjoy a balanced, diverse diet by incorporating these calcium-rich food sources into your diet. You should remember that everyone has different nutritional requirements, and what you need may be different from someone else. Consult a nutritionist or healthcare professional to customize your diet.
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