Leaving Lactose – 5 Super Sources of Calcium & Protein for the Dairy Intolerant : Traditional wisdom has been that dairy products, such as milk and cheese, are the best forms of calcium and protein for humans. While dairy certainly does deliver those nutrients, many non-dairy alternatives can do the same. If you’re dairy intolerant, but still want to give your body what it needs, then read on. Here are five super sources of protein and calcium to benefit your body:
Not all canned fish will be a great source of protein and calcium like milk, but some will be. Sardines and salmon, for example, are high in calcium because they contain edible bones. A 3.75-ounce can of sardines has as much as 35% of your daily calcium intake requirement, and can also provide as much as 40 grams of protein.
When you can’t guzzle down a glass of milk, eat canned fish in a delicious salad or pie and enjoy a multitude of different vitamins and minerals to benefit your body and overall health.
Beans & Lentils
Beans and lentils are not only versatile meal ingredients to suit everyone in the family, but they’re exceptionally nutritious. Current research suggests they may be able to help reduce your risk of type 2 diabetes, while also reducing “bad” LDL cholesterol levels. However, that’s not all they can do for you. Did you know that beans and lentils are brilliant sources of calcium and protein?
One cup of cooked winged beans offers around 24% of your daily calcium needs, while also being high in protein. Most other beans will provide up to 13%, and mainly around the 4-6% mark.
Did you know that just 100 grams of spinach has nearly three grams of protein and 99mg of calcium? Leafy greens are one of those subtle, underrated vegetables that are more of a nutritional powerhouse than you might think.
Kale, collard greens, and spinach all contain a generous helping of calcium, with cooked collard offering up to a quarter of your daily calcium needs. The best thing about leafy greens, too, is that they are easy to incorporate into your meals. Whip up a delicious salad and enjoy a meal that offers plenty of the protein and calcium you need for healthy bones.
Anyone looking to feel healthier while enjoying a hearty snack should reach for a handful of nuts. However, one nut, in particular, should be in your sights. Almonds are packed full of nutrients, such as magnesium, healthy fats, manganese, and vitamin E. However, they also contain plenty of protein and calcium, too. Almonds have the highest volume of calcium out of any nuts, which equates to around 8% of your RDI in about 22 nuts.
While tofu isn’t the most attractive food, especially when you compare it to the vibrancy of the offerings in the fruit and vegetable department, it’s still a calcium and protein powerhouse. Tofu can contain as much as 86% of your daily calcium requirements in half a cup. It also contains around eight grams of protein for every 100 grams of tofu. While you may be at a loss for what to do with tofu, you’ll be pleased to know there are plenty of delicious meal options out there. Sesame-crusted tofu, Miso-glazed tofu, and tofu and spinach cannelloni are bound to appeal so that you can get your protein and calcium needs met.
Milk is undeniably an excellent way to get all that much-needed calcium and protein, but it’s not the only way to meet all your nutrition needs. If you’re dairy intolerant, then fish, leafy greens, beans, lentils, almonds, and even tofu, should all be on the menu.
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Leaving Lactose – 5 Super Sources of Calcium & Protein for the Dairy Intolerant
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