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Seven non-dairy foods you didn’t know contain calcium

If you're avoiding dairy, it's crucial to make sure you get enough calcium from other sources

Tuesday 26 September 2017 12:46 BST

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We all know that calcium is crucial for children with growing bones, but it’s a vital part of adult diets too, helping to maintain healthy bone structure and muscle function.

The NHS recommends adults aged 19 to 64 consume 700mg of calcium a day, and their main recommended sources are milk, cheese and dairy sources.

So where does this leave the increasing number of vegans, lactose-intolerant and dairy-free people in the UK?

Fortunately there are plenty of other ways to get calcium into your diet, as Frida Harju-Westman, nutritionist at the health app Lifesum, explained to The Independent.

The non-dairy foods you didn’t know contain calcium:

1. White beans

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White beans are not only rich in protein, iron and fibre, they are a great source of calcium, containing approximately 175mg of calcium per serving.

“If you don’t fancy having white beans or want to introduce some variety, you can try winged beans or navy beans, both of which also provide plenty of calcium,” Harju-Westman says.

2. Oranges

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Unbeknown to many, oranges contain high levels of calcium. “Eating just one orange has over 70mg of calcium, ensuring that you receive six per cent of your calcium intake for the day, as well as a great boost of vitamin C, in just one snack,” says Harju-Westman.

3. Almonds

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“Nuts aren’t the first thing people think of when they think about calcium-rich foods, however many nuts contain a significant amount of calcium,” explains Harju-Westman.

Almonds in particular are a great calcium-rich snack and they’re also one of the few proteins that are alkaline forming, which helps to give you better immune function and energy.

4. Sardines

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Not only are sardines full of essential omega-3 fats, they are packed with calcium, containing as much as 350mg in just one small can.

“Sardines can be easily added to your salad for instant flavour, as well as a providing you with a healthy boost of vitamins B-12 and D,” says Harju-Westman.

Six healthy breakfast recipes to try

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1/6Six healthy breakfast recipes to try

Six healthy breakfast recipes to try

You will need: 1 onion, 1 red pepper, 1 stick of celery, 1 cup of mushrooms, 4 to 6 eggs, 1 habanero chilli (optional), 1 tablespoon of oil, 25g of grated low-fat cheese, 150 ml of skimmed milk, 50g of turkey breast. Add some spinach for an extra boost.

Method:

1) Cook your turkey breast so that it’s ready to add to the mix later on. Best to grill it and then chop it up as it’s healthier than shallow frying. 2) Meanwhile, heat the oil and add your onion, pepper, chilli, mushrooms and celery to your pan. Cook these for around five minutes until your veg is nice and soft. 3) Whisk your eggs and milk together in a separate bowl, seasoning with salt and pepper. 4) Add the egg mixture, veg, cooked turkey and cheese to a high-sided baking pan or tin and cook in your oven for around 15 minutes at 170C.

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Six healthy breakfast recipes to try

Be careful when you buy your porridge, as some brands will cram a lot of sugar in there. Porridge is a good breakfast option as it is renowned for releasing energy slowly, which means you can get to lunch without suffering from a lull. A great source of fibre, potassium and vitamins, bananas are always a good accompaniment to your morning oats.

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Six healthy breakfast recipes to try

Ingredients: 2 full eggs, 3 egg whites, asparagus, peppers, 50g of smoked salmon

Method

1) Boil your asparagus in water for around five minutes. 2) Meanwhile, mix your eggs and egg whites in a jug, and add a splash of skimmed milk. Chop some peppers up and throw them in too. 3) Once your asparagus is cooked, drain it and chop into smaller chunks. Add these to your egg mixture. 4) Whisk your mixture and season with salt and pepper. 5) Pour the mix into a hot pan with a small knob of butter or a teaspoon of quality olive oil. 6) Cook the omelette for around 90 seconds to two minutes. 7) Once the bottom is cooked, take the pan off the hob and place under the grill for another 30 seconds to a minute in order to cook the top. 8) Serve with your smoked salmon.

DW Fitness

Six healthy breakfast recipes to try

Greek yoghurt has vast nutritional benefits. Regardless of where you stand on the superfood debate, Greek yoghurt’s credentials speak for themselves. A good source of potassium, protein, calcium and essential vitamins, this food forms an ideal base for a healthy breakfast, especially if you’re trying to lose weight.

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Six healthy breakfast recipes to try

Eggs Florentine is not only a tasty breakfast, it also carries a hefty nutritional punch, particularly when you throw some spinach into the equation.

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Six healthy breakfast recipes to try

So fast and easy to make, yet so effective. Wholemeal toast can be a good breakfast choice, as long as you are sensible with your toppings. Peanut butter is perfect. A good source of “healthy fats”, as well as protein and Vitamin E among other nutrients, a liberal spreading of peanut butter can set you up for the day.

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5. Figs

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The seasonal fruit is another great calcium source.

“While also containing significant amounts of antioxidants and fibre, eating approximately five dried figs per day can provide you with around 135mg of calcium, which goes a long way in helping you to achieve the required daily intake,” says Harju-Westman, although it’s worth bearing in mind that five figs also contain a lot of sugar.

6. Leafy greens

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Leafy greens such as kale are extremely low in calories, contain zero fat and high levels of fibre and calcium. “I recommend adding a side of kale to your evening meal or making your own homemade kale chips for a healthy snack,” advises Harju-Westman.

Spinach is another good source for calcium. “The easiest way to consume spinach is to add raw leaves to a salad or eat boiled spinach with scrambled eggs at breakfast,” she says. Or try chucking some frozen spinach into a smoothie.

7. Broccoli

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“Broccoli is a ‘super-veg’ if ever there was one,” says Harju-Westman. “Not only is it jam-packed with essential nutrients including vitamins A-K and minerals such as magnesium, zinc, and phosphorous, but it also contains exceptionally high levels of calcium, which is easily absorbed by the body.”

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