NUTRITION&FOOD Published February11, 2015 By Staff Writer

Sardines, Seaweed, and Other Non-Dairy Sources of Calcium

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(Photo : Christopher Furlong | Getty Images News)

All nutrients are essential for optimum health, and calcium is one of them. Calcium has been found to help the body maintain healthy blood vessels, prevent insulin resistance, and regulate blood pressure. The ideal consumption of calcium per day is 1,000 mg for adults. However, most American adults simply do not meet this requirement.

Gulping a liter of milk or munching on a block of cheese sounds easy, but for individuals on a vegan or gluten-free diet and those with lactose intolerance, getting the sufficient amount of calcium may seem like a burden, although this isn't entirely true.

Here are great non-dairy sources of calcium:

Sardines

Sardines are known to be the healthiest type of fish to eat. Not only is it a good source of calcium- it is also abundant in vitamin D and omega 3.

Seaweed

Another sure source of calcium, seaweed is also loaded with iodine and fiber and is rich in protein. Seaweed also comes with anti-bacterial, anti-inflammatory, and anti-viral properties.

Oranges

This fruit is always commended for being a great source of vitamin C. Meanwhile, this citrus fruit also offers a good dose of calcium.

Almonds

Almonds have been labeled as a "superfood", and for a good reason too. They are in fact the most nutritionally dense nut, offering the most concentration of nutrients per ounce and per calorie. The list of vitamins and minerals almonds boast of are the following: vitamin E, potassium, calcium, magnesium, iron, and phosphorus. A study has found that eating almonds (between 1 to 6 ounces) every day helps lower overall cholesterol and may even contribute to reducing LDL (or "bad") cholesterol levels.

 Kale

The sudden popularity of kale sprouted like mushrooms during the last few years, and it's more than just a juicing and fitness fab. Kale is also a "superfood", packed not only with calcium but also with a plethora of antioxidants. 

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