5 Calcium sources without any milk
Calcium intake is very essential on a daily basis especially for women who are always prone to deficiency of calcium. Milk and dairy products are usually the main source of calcium, but there are also other foods that have calcium without any milk or dairy content.
1. Orange juice – Fresh extracted orange juice is a great source of vitamin C as well as calcium and makes it even more beneficial. 8 ounce serving of calcium fortified orange juice can supply up to 35 percent of the daily calcium need.
2. Tofu – Tofu is produced from soy and can be used in place of meat in some of the stir fry or curry dishes. Half a cup of tofu can provide your everyday requirement of calcium.
3. Soy milk – Soy milk is a good alternate for cow’s milk. They not just have calcium but also provides vitamin D. Soy milk is available in various flavours including vanilla, chocolate and even plain.
4. Bok Choi – Bok Choi is a green leafy vegetable that has high calcium content. It is also known as Chinese cabbage. A cup of shredded bok choi can provide 150 milligrams of calcium.
5. Almonds – Almonds can be a very healthy option for snacking. One ounce of almonds can provide 100 milligrams of calcium.
Photo Credits: cooktj
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