Do you love dairy products but feel concerned about the negative effects they may have on your health? Or maybe you're following a plant-based diet and don't want to miss out on all the amazing calcium-rich benefits that come with milk? Don't worry - there are plenty of great alternatives for getting enough calcium without having to rely solely on dairy. In this article, we'll be exploring some easy ways to include high-calcium non-dairy substitutes into your diet so that you can stay healthy and strong!
Calcium is an essential part of the human diet, playing a major role in maintaining strong bones and teeth, regulating muscle contractions (including our heart!) and nerve functions. Though most people get their recommended daily allowance from dairy products like milk or cheese, those who are lactose-intolerant or following non-dairy diets may be looking for other ways to get their healthy dose of calcium. Fortunately, there are plenty of delicious plant-based foods and milk alternatives that can provide you with just as much—at times, even more—calcium than cow’s milk! In this article, we’ll share dairy-free food milk alternatives that are packed with calcium and include recipes so you can easily incorporate these items into your diet. Let’s jump right in!
Best Milk Substitutes For Calcium
If you are looking for some milk substitutes to increase calcium, here are a few milk replacement options to get your daily dose of calcium.
Dairy Alternatives For Calcium |
Food |
About |
Calcium Content (mg) Per 100g |
Milk substitutes |
Soy Milk |
Soy milk and almond milk, derived from soybeans and almonds respectively, are rich in protein, calcium, and vital nutrients, making them excellent plant-based milk alternatives that can help in maintaining robust muscles and organs. Why not try preparing a delicious almond milk drink for breakfast or prepare a flavourful apple kheer using soy milk! |
123 |
Almond Milk |
54 |
||
Coconut Milk |
Coconut milk derived from coconut, one of the best vegan milk options for calcium, is not only rich in essential nutrients like calcium, potassium, magnesium, and zinc but also offers health benefits such as anti-carcinogenic, anti-microbial, anti-bacterial, and anti-viral properties. Try out the delightful coconut almond milk recipe- with the perfect blend of cinnamon, mace, and various sweeteners, it’s a delicious milk replacement option to boost your calcium intake. |
188 mg |
|
Rice Milk |
Lactose-free and made from brown rice, fortified rice milk is rich in carbohydrates and calcium, making it an ideal milk alternative for calcium and individuals with lactose intolerance. |
118 |
|
Non-Milk Substitutes |
Ragi |
Ragi is a staple grain of India, and boasts a high level of calcium and other nutrients like iron. It’s also great for people with diabetes, as its high fiber content prevents blood sugar spikes. |
364 |
Soyabean |
Soybeans boast an abundance of vital nutrients that are essential for our bodies, including protein, fiber, antioxidants, Omega-3 fatty acids, phytoestrogens, and most importantly, high levels of calcium. |
239 |
|
Agathi Leaves |
Agathi leaves are known as bone strengtheners due to their abundance of iron and calcium. You can try preparing agathi keerai poriyal, which is a delectable South Indian curry infused with aromatic flavours, offering a delightful culinary experience. |
901 |
|
Amaranth Leaves, green |
Amaranth leaves and drumstick leaves are other excellent vegetarian options to boost calcium levels in the body. You can prepare a delicious amaranth thoran dish or even a ragi moringa uttapam for breakfast. |
359 |
|
Drumstick leaves |
314 |
||
Gingelly Seeds, white (Sesam Um indicum |
Sesame seeds serve as an excellent alternative to milk for calcium and manganese, crucial for supporting strong and healthy bone development. Why not prepare a delicious sesame butter that you can have over bread for breakfast? |
1283 |
|
Almonds |
If you don’t want to prepare almond milk, you could always consume them as a whole! Almonds by themselves pack a ton of calcium and phosphorus, and can help enhance bone health. |
228 |
You can easily incorporate these vegan milk options as well as the other calcium-rich foods in your daily diet. Make sure you have a balanced meal, since too much can do more harm than good.
Conclusion
Although cow's milk is nutritious and rich in calcium, exploring milk alternatives for calcium can help promote a nourishing diet for people dealing with conditions like lactose-intolerance (after first seeking medical advice), or for people who are simply looking for new options. However, remember to practice portion control, check labels for fortification, and also consult a doctor for allergies or if you are dealing with any health conditions. Almond milk, soy milk, and oat milk are excellent substitutes of milk for calcium to support your bone health and elevate calcium levels. You can also supplement your diet with green veggies like amaranth and nuts like almonds. No matter which option you choose, your body will thank you for it in the long run!