02/10/2019
If for any reason you are deleting dairy products from your diet, most probably this information will be very useful.
The recommended daily intake (RDI) of calcium is 1,000 mg per day for most adults.
Here are some important non-dairy foods which could help you to get enough calcium in your diet:
🔸Seeds: poppy seeds (not available in UAE), chia seeds, sesame seeds.
1 tablespoon of sesame seeds have 9% of the RDI for calcium.
🔸Canned sardines and salmon
90g canned sardines packs 35% of the RDI, and 85g canned salmon with bones have 21%.
🔸Beans and lentils
1 cup of cooked white beans provides 13% of the RDI. Other varieties of beans and lentils have less.
🔸Almonds
About 22 nuts have 8% of the RDI.
🔸Dark, leafy greens are incredibly healthy, and some of them are high in calcium. 1 cup of cooked collard greens has 266 mg — 1/4 of the amount you need in a day.
🔸Fortified foods and drinks
Some types of cereal can deliver up to 1,000 mg (100% of the RDI). A cup of fortified soy milk has around 30% of the RDI.
🔸Amaranth
One cup of cooked amaranth grain delivers 116 mg of calcium, or 12% of the RDI.
🔸Tofu and edamame
Tofu that's been prepared with calcium also has high amounts — you can get 86% of the RDI for calcium in just 1/2 cup. 1 cup of edamame packs 10% of the RDI for calcium.
🔸Figs
They have more calcium than other dried fruits. Around 30g of dried figs provide 5% of the RDI for calcium.
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