Fulfill Your Calcium Need Without Dairy Product: Healthy Tips

Calcium:
Calcium is need of all organisms including human. It is very essential mineral which play important role in the body. 99 % of calcium is present in the bone and teeth. It makes bone and teeth strong and healthy. Calcium also play an important role in communication of body parts with brain. It is necessary for muscle movement and heart functions.
Calcium is found naturally in many foods and its more amount is present in dairy products. But you can take calcium through supplements.
People of different age group require different amount of calcium.

Daily need of calcium for different age group:

0 to 6 months: 200mg
7 to 12 months: 260mg.
1 to3 years: 700mg
4 to 8 years: 1000mg
9 to 18 years: 1300mg
19 to 50 years: 1000mg
51 to 70 years: 1000mg male and 1200mg female
71 and above: 1200mg

Pregnant and breastfeeding women need 1000mg to 1300mg.

Visit site:

 https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

Sources of Calcium:

Seeds:
Seeds are rich source of calcium like chia seed, poppy seeds, and sesame seeds. 1 tablespoon of poppy seeds contain 170mg of calcium and fulfill 10% of DV.
9 grams of Chia seeds contain approimately 112mg of calcium and fulfill 9%DV.
9 grams of sesame seeds contain 85mg of calcium and fulfill 7% DV.

Seafoods:
Seafoods like sardiness and salmons are rich in calcium. 190 grams of sardin3ss fulfill 54% DV and 160 grams of salmon fulfill 34% of DV. These fishes also a good source of omege 3 fatty acids which improve the health of your heart, brain, and skin.

Beans and Lentils:
Beans and Lentils have decent amount of Cacium. In addition to calcium these are alao rich in phosphorus, zinc, iron, folate, and potassium whichare very important for health.
1 cooked cup of beans and lentils 244 mg of calcium and fullfill approximately 19% of Daily Value.
1 cup of white beans contain 144mg of calcium and fulfill 12% of Daily Value.
These beans and lentils also helpful in reducing low density lipoprotein and chances of diabetes.

Almonds:
Out of all nuts Almonds have large quantity of calcium. 56 grams of almonds contain 12 %DV calcium. 56g of almonds also provide 7 grams of dietry fibers which are very helpful in digestion. These are also good source of vitamin E, magnesium, and man

Vegetables:
Leafy green vegetables like kale, spinach have high amount of calcium. One cup of leafy greens contain 268mg of cacium which is 21% of DV.
Spinach also contain oxalate which bind with the calcium and impaire its absorption in the body.

Fortified Foods:
Cereals are the fortified foods which have maximum amount of calcium. There are some types of cereals which can provide 1000mg of calcium which is 100% of DV without adding milk in it. But keep in mind that do not take such amount of cereals at once because your body cannot absorb this calcium at once.

Tofu and Edamame:
Edamame are young soyabean which is rich in calcium. Approximately 150g of edamame have 80mg of calcium or 8% DV.
Tofu is very rich in calcium. 120g of tofu have 650mg of calcium Or 65% DV. So add these two in your diet so that you can get a decent amount of calcium.

Figs:
Figs have high amount of calcium, fibers, and antioxidant. Approximately 40 g of dried figs provide 50mg of calcium or 5%DV. In addition figs provide potassium and Vitamin K which are very good for bone health.

Visit site:

https://myacare.com/blog/top-14-nondairy-foods-that-are-high-in-calcium

Conclusion:
Calcium plays a vital role in the body. Most of our bodu cacium is associated with bones and teeth, maked them fhardened and strong. In addition it plays an important role in managing blood pressure. Our body fulfill calcium requirement by foods or borrowed it from the bones. So take calcium rich food and maontain your calcium levwl in blood, bones and teeth to live a gealthy and strong life. Add these calcium rich food in daily diet and avoid too much intake of dairy products.