non-dairy

What you didn't know about calcium!

What is it important for?

  • Bones and teeth
  • Required for muscle contraction
  • Blood pressure regulation
  • Nerve transmission
  • Involved in blood clotting
  • Aids the cell membrane control the movement of substances in and out of its cell
  • Maintenance of blood pH and electrolyte balance
  • Muscle contraction and function
  • Regulation of hormone release
  • Cell division regulation
  • Involved in heart beat regulation

Did you know…...? 

Calcium makes up between 1-2% of an adult’s body weight!

So how can we include it in our daily diet?

Many non-dairy foods are rich in calcium; so you can be dairy- free and still get plenty into your diet!

  • Dark green leafy vegetables including kale, collard leaves, parsley, watercress, broccoli ( spinach though rich in calcium, contains oxalates which reduces its absorption)
  • Beans; soy beans
  • Seeds and nuts;  almonds , Brazil nuts, walnuts, sesame seeds, sunflower seeds
  • Wholegrains; buckwheat
  • Sardines (with bones) tinned wild salmon ( with bones!), tofu
  • Dairy; goats milk, cow’s milk, cottage cheese, yoghurt, cheese

An easy calcium rich recipe idea...............

Crispy Kale Chips
  • Wash and chop kale removing the really thick stems, 
  • Dry the kale properly- gently pat dry a clean tea towel
  • Melt some coconut oil in a baking tray and coat the kale
  • Add a sprinkle of Himalayan rock salt or sea salt, pepper, crushed almonds, sesame seeds and nutritional yeast flakes
  • Put in oven on a very low heat ( approx 70 degrees) 
  • Keep checking the kale and take out the crispy bits so they don’t burn
  • Crispy kale chips can be made in a dehydrator instead of the oven.

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

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