Dairy-free Dietary Food Milk Alternative

Calcium is a mineral that is needed to keep our body healthy and protected from various diseases. One source of calcium is known as milk, but unfortunately not everyone can or like to consume milk. Not just milk, dairy-based milk such as cheese and yogurt can not be consumed by some people for various reasons.

Almost all the calcium in our body is collected in bones and teeth. Only 1 percent is present in the bloodstream, muscle cells, and other tissues. Unfortunately calcium in the body continues to decrease with age. The activities we do, sex, and race also greatly affect the body's calcium levels. Therefore, we need to continue to monitor calcium intake to meet our body needs.

Dairy free food : Pixabay.com

Dairy-free Dietary Food Milk Alternative

For those of you who do not like milk or have a lactose intolerance condition, that is not able to absorb or digest lactose, no need to worry. Here is a milk substitute that is also rich in calcium.

Sardine

Can be obtained in the form of fresh or roasted fish. Three ounces of this fish turned out to contain calcium as much as 325 mg. Do not set aside the bones because the soft bones in these fish also contain calcium.

Salmon

Consumption of 6 ounces of canned salmon can provide an intake of about 181 mg of calcium. Not only contains calcium, this fish also contains vitamin D which can increase the absorption of food and reduce disposal in the urine.

Broccoli

Not only fish, vegetables can also contain calcium. One of them is broccoli. A total of 50 grams of this vegetable can provide at least 30 mg of calcium. You can make this vegetable as a snack during working hours.

Pok choy

Green vegetables are often served with pan-fried is also rich in calcium. One cup of pok choy can contain calcium around 75-80 mg.

Tofu

As the food is better known to contain vegetable protein, it also has a fairly high calcium content. Consumption of 100 grams of tofu can give you 500 mg of calcium.

Sesame seeds

Although small and usually only used as a complement to the dish, sesame seeds have a considerable amount of calcium. One tablespoon of sesame seeds has 160 mg of calcium.

Almond

Peanuts are often contained in this chocolate snack it also has a calcium content. To get 35 mg of calcium, at least you can consume 15 grams of almonds.

Soy milk

For those of you who can not drink milk, can consume soy milk instead of to meet the needs of calcium. For every 1 cup (243 grams) of soy milk, it contains 61 mg of calcium.

Red beans

Not only almonds, red beans also contain calcium. One cup of red beans contains 78 mg of calcium. You can eat it in various ways, one of which is to make it a red bean soup.

Food That Inhibiting Calcium Absorption

Natural foods, such as spinach, nuts, whole grain products, and sweet potatoes, can pairs of calcium absorption because they contain oxalic acid and phytic acid. But not to worry because the effect on the overall nutritional status is quite small.

Keep in the habit of consuming various types of natural foods. Another with fast food that contains high salt, halo this will make the body lost calcium deposits because of too expensive urine. Drugs containing corticosteroids, cigarettes, stress, and lack of exercise can also inhibit calcium absorption.

In order for the food you eat can be balanced and not lost benefits, there are obstacles you do the balancing of food by not eating foods rich in calcium and foods that can pairs of consumption absorption simultaneously. Because if eaten simultaneously, the results of calcium absorption will not be maximized. For example, if you want to eat whole wheat bread, there is a drink you do not accompany it with milk or other dairy foods.

Monitoring calcium intake for our body is very important to avoid various diseases caused by deficiencies, such as osteoporosis. But there was no companion food no less important. In order not to reduce or even eliminate the calcium content in it.

Tweet