Calcium rich foods for dairy-intolerant

You could be intolerant to milk but that is no reason to lose heart. There are many calcium-rich foods you can enjoy. Many of them are richer in calcium than milk. Read on.

-Bean beans (baked). One cup of baked beans has 154mg calcium. You can make eating a cup of beans your breakfast routine.

-Calcium fortified foods. You can find calcium-fortified soy milk off the shelves.

-Almonds are a great source of calcium. Making these delicious nuts a part of your daily snacking routine increases your calcium intake. Other ways to get large amounts of almonds into your diet is almond butter, sliced almonds in salads, roasts, and casseroles, or in cookies.

-Cooked spinach offers more calcium than raw spinach. The reason for this is oxalate, which binds to calcium and prevents it from being absorbed by the body. Cooking it breaks these binds and allows the extremely high amount of calcium in spinach to be properly digested. One cup of frozen, then cooked spinach contains 291mg of calcium per cup. Raw it only contains 30miligrams.

-Sesame Seeds is the best calcium-rich substitute for a vegan or a person who is just lactose intolerant. At 1404mg of calcium per cup they make it easy to get extra calcium into my children's diets. Toasted and sprinkled on salads, added to soups, and even in cookies, it is a very versatile food.