Calcium-rich dairy-free recipes : discover our tips

Are you looking for ways to boost your calcium intake without relying on dairy products ? You’re in the right place. This article will introduce you to a variety of plant-based foods rich in calcium, as suggested by Géraldine Olivo’s book « Calcium végétal,  » published in May 2016 by Editions Alternatives. We will also provide some useful tips on how to optimise your calcium absorption from these sources. Let’s dive in !

The Green Vegetables to Prioritise for Calcium Intake

Leafy Greens: the Calcium Champions

Kale, spinach, and turnip greens are excellent examples of leafy vegetables that are high in calcium. Each serving provides a substantial portion of the recommended daily intake. Such veggies are not only tasty but also incredibly versatile, perfect for salads, smoothies and side dishes.

Other Rich Sources among Vegetables

Besides leafy greens, other vegetables such as broccoli and okra, offer appreciable amounts of calcium. They can be an exciting addition to your meals while enhancing your nutrient profile.

Before we move on to our next group of non-dairy calcium-rich foods, it’s worth noting that numerous delicious recipes featuring these vegetables can be found in « Calcium végétal.  »

Cereals and Seeds: underrated Allies for Calcium

Finding Calcium in Cereal Grains

You might be surprised to learn that certain cereal grains like brown rice and oats contain significant amounts of calcium. Incorporating them into your breakfast routine is an easy way to start your day with a healthy dose of this essential mineral.

The Power of Seeds for Calcium Intake

Seeds such as chia seeds and sesame seeds are also packed with calcium. They can be effortlessly sprinkled over salads, yogurts or even included in baking to enrich your diet.

Having explored cereals and seeds, let’s turn our attention to a group of foods that might not immediately come to mind when we think about calcium sources.

Herbs and Spices: an Often Overlooked Source of Calcium

Herbs: more than Just Flavour Enhancers

Dill, basil, thyme, and many other herbs provide a good dose of calcium along with their distinctive flavours. Don’t underestimate the power of these humble kitchen staples !

The Calcium Potential of Spices

In addition to herbs, certain spices like cinnamon and garlic can contribute significantly to your daily calcium intake. This gives you yet another reason to enjoy your favourite spicy dishes.

Before we conclude this nutritious journey, let’s discuss how you can optimise the absorption of this essential mineral from these plant-based sources.

Judiciously Combining Foods to Optimise Calcium Absorption

Balancing Oxalic Acid and Calcium-Rich Foods

Some greens like spinach contain oxalic acid which can inhibit the absorption of calcium. However, by combining them with foods high in vitamin C like tomatoes or citrus fruits, you can counteract this effect and ensure better assimilation.

Incorporating Protein for Better Absorption

Adequate protein intake is crucial for efficient calcium absorption. Including protein-rich legumes such as lentils or chickpeas in your meals could therefore be beneficial.

Let’s wrap up by summarizing the key takeaways from our exploration of non-dairy calcium sources.

As we’ve seen, there’s no need to rely solely on dairy for your calcium intake. From leafy greens and vegetables to cereals, seeds, herbs, and spices, a variety of plant-based foods offer substantial amounts of this essential mineral. Don’t forget about the importance of judicious food combinations for optimal absorption. So go ahead and enrich your meals with these calcium-packed ingredients !