Calcium is a mineral necessary for growth and maintenance of strong bones and teeth, nerve signalling, muscle contraction and secretion of certain enzymes. A deficiency in calcium might be rare, but if it occurred can lead to numbness in the finger and toes, muscle cramps, convulsion lethargy, loss of appetite and abnormal heart rhythms. A long-term deficiency can also lead to bone loss (osteopenia) and fragile bones (osteoporosis). There varieties of food that are high in calcium, that actually don’t contain a drop of milk and they are as follows:
- Oranges: 74milligrams in one large orange and 27milligrams in cup of orange juice have calcium. Oranges are known for boosting immune system because it contains vitamin C content, but they are low in calories and brimming with antioxidant.
- Almonds: Calcium per 1 ounce (about 20 nuts): 60 milligrams (6%DV). Take a handful of almonds every time you can. Almond are the most nutritious dense nut, packing an amazing amount of calcium and nutrient per calorie. Almonds also contain potassium, vitamin E and iron.
- Sesame Seeds: Calcium per 1tabbespoon :88milligram (9%DV). Sesame seed are more than just seeds for decoration on bread. Sesame seed are high in magnesium, they may also help to lower blood pressure, they can also improve symptoms of insomnia and boost mood. They can be used in salad and for baking.
- Dried figs: per ½ cup :120milligrams (12%DV). For a nice treat dried figs have antioxidant Properties, fibre and calcium. They can be eaten as snacks or turned into a creamy jam.
- Soy Milk: calcium per 1 cup: 300 milligrams (30%DV). Soy milk is one option to be considered for people who are lactose intolerant, many brands contain as much amount of protein as diary food
- Sardines: Calcium per 3.75ounce can: 351milligram (35%DV). Sardine are one of the healthiest fish around, along with calcium they provide omega-3s and vitamin D. They cand be added to salads or eat them straight.
- Kale: calcium per 1 cup: 53milligram (5%DV). This lovely green vegetable is filled with calcium and antioxidant properties. You can shred them into thin strips for the base of a salad.
- Tofu: (soy beans cake) calcium per ½ cup: 861milligrams. Tofu can be used as a substitute for meat, they are made from dried soy beans that have been ground up and boiled. It is also a great way to add protein, a little fat and calcium to any meal.