The daily intake of calcium is important to keep teeth and bones strong, as well as to improve muscle contraction, heart rate and decrease irritation, for example. Learn about other benefits of this mineral in: Calcium.
Thus, during the day it is recommended to take about 1, 300 mg of calcium per day between the ages of 9 and 18, due to the growth and development of bones, while in adulthood the recommended dose is 1, 000 mg per day, which Vegans restricted as vegans are much harder to reach.
However, calcium need not be ingested only in the form of milk or derivatives such as cheese and yogurt, especially in the case of patients with lactose intolerance or irritable bowel syndrome, for example, other foods that are ingested in the appropriate amounts, are able to supply the daily amounts of calcium such as the almond. Here's how to use the almond in osteoporosis in: 5 Benefits of Almond for Health.
List of foods rich in calcium without milk
Some good examples of calcium source foods but that does not contain milk, are:
| Source | Amount of calcium | Source | Amount of calcium |
| 85 grams canned sardine with pimples | 372 mg | ½ cup cooked cabbage | 90 mg |
| 1 cup almonds | 332 mg | 1 cup cooked broccoli | 72 mg |
| 1 cup of Brazil nut | 260 mg | 100 grams of orange | 40 mg |
| 1 cup oysters | 226 mg | 140 grams of papaya | 35 mg |
| 1 cup of rhubarb | 174 mg | 30 grams of bread | 32 mg |
| 85 grams canned salmon with pimples | 167 mg | 120 grams of pumpkin | 32 mg |
| 1 cup pork with beans | 138 mg | 70 grams of carrot | 20 mg |
| 1 cup cooked spinach | 138 mg | 140 grams of cherry | 20 mg |
| 1 cup tofu | 130 mg | 120 grams of banana | 7 mg |
| 1 cup peanuts | 107 mg | 14 grams of wheat germ | 6.4 mg |
There is usually a loss of calcium in the cooking water of the food, so it is important to use as little water as possible during the preparation of these foods to ensure that calcium is preserved. However, spinach or beans, for example, should be scalded and the first water dispensed to eliminate a substance, called oxalate, which decreases the body's ability to absorb calcium.
In addition to these foods, there are other ways to ingest calcium free of lactose through calcium-fortified foods that are easily found in supermarkets, such as soy yogurt, biscuits, cereals or bread, for example, or use of dietary supplements recommended by the nutritionist. Another food rich in calcium is caruru, see the benefits here.
Watch this video to learn about other calcium-rich foods and how to use them correctly:
Example of menu with foods rich in calcium without milk
A good example of a calcium-rich, but no-milk-based menu that achieves the recommended calcium intake for an adult is:
- Breakfast: 1 cup almond milk with 1 orange and toasted bread with fig jelly;
- Collation: 1 banana accompanied by 2 Brazil nuts;
- Lunch: ½ can of sardines with pimples with 1 cup cooked broccoli and ½ cup of rice;
- Snack: almond milk vitamin with 100 grams of cherry and 140 grams of papaya;
- Dinner: spinach soup with pumpkin, carrot, potato and tofu;
- Supper: 1 tea of chamomile or 1 gelatine of strawberry.
This menu contains approximately 1100 mg of calcium and is therefore sufficient to achieve the recommended daily intakes of calcium for the adult. However, the menu can be adapted to each person's preference by substituting the food, using the table above as a reference.
See too:
- 3 foods to strengthen bones
- 4 Tips to Improve Calcium Absorption
- Calcium and Vitamin D Supplement
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