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    • 12 APR 19
    • 0

    Which foods for calcium if I’m ‘dairy-free’?

    Milk and cheese for healthy bones and teeth

    Dairy products are a great source of calcium which – so the advertising goes – is essential for strong bones and teeth. What is important to note, however, is that if you are cutting back or even cutting out dairy, there are plenty of other foods which provide sufficient calcium for bone and dental health.

    Other foods containing calcium

    Vegetables and leafy greens: Eating a wide variety of vegies and greens provides large amounts of quality calcium along with vitamins, minerals, phytonutrients and fibre. Broccoli, brussel sprouts, butternut squash, cauliflower, carrots, kale and sweet potato are all good sources of calcium.

    Fruit: Especially some dried fruits such as raisins and figs contain calcium. Oranges do also – and you should look for orange juice brands fortified with calcium. This means calcium (and sometimes Vit D) are added to boost their nutritional value.

    Grains: Those providing essential amino acids are also rich in calcium. Look to whole grains, brown rice, whole wheat bread and rice ‘milk’.

    Legumes: Also an excellent source of amino acids for building protein, legumes are a great source of calcium. Consider chickpeas, lentils, white beans, black and kidney beans for a start! (And don’t forget the humble baked bean!)

    Eat your way to strong teeth and bones!

    Eating a variety of these nutrient-dense foods will adequately meet the body’s need for calcium. Even if dairy foods are off the menu, there is likely no need for supplements if your diet contains a healthy amount of these calcium-rich foods.

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