Health and Nutrition: Non-Dairy Foods with Calcium
Health and Nutrition: Non-Dairy Foods with Calcium
Length: 00:03:13 | Elaine S. Smith, MS, RD
In this video the differences between dairy and non-dairy calcium foods are described. Tips to increase more calcium are provided along with a list of nondairy foods that contain calcium.
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- [Instructor] In this video, we are going to be talking about non-dairy foods that contain calcium.
First, we'll discuss why dairy calcium sources are different than non-dairy calcium sources, and from there, we will go over some different non-dairy foods that contain calcium.
And lastly, we will talk about some tips to help you get the most out of the calcium you do eat, as well as some tips for making sure you get enough calcium.
Dairy calcium sources are generally going to be the best source of calcium.
This is because they usually contain calcium in high amounts, and the calcium that they do contain is easy for the body to absorb.
This is not always true of non-dairy calcium sources.
However, for individuals with intolerances to dairy or dairy allergies, they can still use non-dairy calcium sources to make sure they meet their daily calcium needs.
Some examples of non-dairy foods that contain calcium are fortified plant-based milk products, like almond or soy milk, dark leafy greens, fortified juices, fortified cereals, canned sockeye salmon, and navy beans.
As we discussed before, sometimes non-dairy calcium sources aren't absorbed as well as dairy calcium sources.
Let's go over some tips to make sure that your non-dairy calcium sources are absorbed better.
One tip is to cook dark leafy green vegetables to increase the calcium absorption.
Another tip is to prepare greens with lemon juice or vinegar, or another type of acid.
This also helps to increase calcium absorption.
Lastly, soak beans for several hours, drain, cover with new water, and cook them prior to eating them.
Now let's talk about some tips for making sure you can get enough calcium in your diet.
The best tip is to eat dairy foods if possible.
If that isn't an option, try to also consume fortified juices, breads, plant-based milk products, and cereals.
Also, try to decrease sodium intake to prevent calcium loss in urine.
Another tip is to avoid excess calcium inhibitors like coffee, alcohol, and simple sugars.
Lastly, participate in weight-bearing exercise, as this can help to maintain the calcium that you already have stored in your bones.
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