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15 Calcium-Rich Foods, Many Which Are Non-Dairy

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15 Calcium-Rich Foods, Many Which Are Non-Dairy

By Kerri-Ann Jennings

You have more calcium in your body than any other mineral and it's very important for health. It makes up much of your bones and teeth and plays a role in cardiovascular health, muscle function and nerve signaling.

The recommended daily intake (RDI) of calcium is 1,000 mg per day for most adults. It is also recommended that women over 50 and everyone over 70 get 1,200 mg per day, while children aged 4-18 are advised to get 1,300 mg.

Rhubarb has a lot of fiber, vitamin K, calcium and smaller amounts of other vitamins and minerals.

However, a large percentage of the population does not get enough calcium from the diet (1).

The main foods rich in calcium are dairy products like milk, cheese and yogurt. However, many non-dairy sources are also high in this mineral. These include seafood, leafy greens, legumes, dried fruit, tofu and various foods that are fortified with calcium.

Here are 15 foods that are rich in calcium, many of which are non-dairy:

1. Seeds

Seeds are tiny nutritional powerhouses. Some of them are high in calcium, including poppy, sesame, celery and chia seeds.

For instance, 1 tablespoon (15 grams) of poppy seeds has 126 mg or 13 percent of the RDI (2).

Seeds also deliver protein and healthy fats. For example, chia seeds are a rich source of plant-based omega-3 fatty acids (3).

Sesame seeds have 9 percent of the RDI for calcium in 1 tablespoon. They also have other minerals, including copper, iron and manganese (4).

Bottom Line: Several kinds of seeds are good sources of calcium. For instance, 1 tablespoon of poppy seeds has 13 percent of the RDI.

2. Cheese

Most cheeses are excellent sources of calcium. Parmesan cheese has the most, with 331 mg—or 33 percent of the RDI—per ounce (28 grams) (5).

Softer cheeses tend to have less. One ounce of brie only delivers 52 mg or 5 percent of the RDI. Many other varieties fall in the middle, providing about 20 percent of the RDI (6, 7).

As an added bonus, the calcium in dairy products is more easily absorbed by your body than when it comes from plant sources.

Many kinds of cheese are also packed with protein, such as cottage cheese. And aged, hard cheeses are naturally low in lactose, making them easier for people with lactose intolerance to digest.

Dairy may have additional health benefits as well. A recent study suggests dairy may lower the risk of heart disease (8).

Another study found that eating cheese daily was linked to a lower risk of metabolic syndrome, which raises your risk of heart disease, stroke and type 2 diabetes (9).

However, remember that full-fat cheese is also high in fat and calories. Most cheeses also have a lot of sodium, which some people are sensitive to.

Bottom Line: Parmesan cheese delivers 33 percent of the RDI of calcium. While high in fat and calories, cheese may actually lower your risk of heart disease.

3. Yogurt

Yogurt is an excellent source of calcium.

Many types of yogurt are also rich in live probiotic bacteria, which have various health benefits.

One cup (245 grams) of plain yogurt contains 30 percent of the RDI. It also contains vitamin B2, phosphorous, potassium and vitamin B12 (10).

Low-fat yogurt may be even higher in calcium, with 45 percent of the RDI in one cup (11).

While Greek yogurt is a great way to get extra protein in your diet, it delivers less calcium than regular yogurt (12).

One study linked eating yogurt to better overall diet quality and improved metabolic health. Participants who ate yogurt had lower risks of metabolic diseases, such as type 2 diabetes and heart disease (13).

Bottom Line: Yogurt is one of the best sources of calcium, providing 30 percent of the RDI in one cup. It's also a good source of protein and other nutrients.

4. Sardines and Canned Salmon

Sardines and canned salmon are loaded with calcium, thanks to their edible bones.

A 3.75-ounce (92-gram) can of sardines provides 35 percent of the RDI and 3 ounces of canned salmon with bones have 21 percent (14, 15).

These oily fish also provide high-quality protein and omega-3 fatty acids, which are good for your heart, brain and skin (16, 17).

While seafood can contain mercury, smaller fish such as sardines have low levels. Not only that, both sardines and salmon have high levels of selenium, a mineral that can prevent and reverse mercury toxicity (18).

Bottom Line: Sardines and canned salmon are super healthy choices. A can of sardines gives you 35 percent of the RDI for calcium.

5. Beans and Lentils

Beans and lentils are high in fiber, protein and micronutrients.

They also boast lots of iron, zinc, folate, magnesium and potassium.

Some varieties also have decent amounts of calcium.

However, winged beans top the chart. A single cup of cooked wing beans has 244 mg or 24 percent of the RDI (19).

White beans are also a good source, with a cup of cooked white beans providing 13 percent of the RDI. Other varieties of beans and lentils have less, ranging from around 4–6 percent of the RDI per cup (20, 21, 22).

Interestingly, beans are credited with being one of the reasons that plant-rich diets are so healthy. Research suggests that beans may help lower LDL (the “bad") cholesterol levels and reduce the risk of type 2 diabetes (23).

Bottom Line: Beans are highly nutritious and one cup of cooked wing beans delivers 24 percent of the RDI for calcium.

6. Almonds

Of all the nuts, almonds are the highest in calcium. An ounce of almonds or about 22 nuts, delivers 8 percent of the RDI (24).

Almonds also provide 3 grams of fiber per ounce, as well as healthy fats and protein. They are an excellent source of magnesium, manganese and vitamin E.

Eating nuts may help lower blood pressure, body fat and other risk factors for metabolic disease (25).

Bottom Line: Almonds are high in nutrients like healthy fats, protein, magnesium and others. One ounce or 22 nuts, delivers 8 percent of the RDI for calcium.

7. Whey Protein

Whey protein is found in milk and has been extensively studied for its health benefits.

It's an excellent protein source and full of quickly digested amino acids (26).

Several studies have linked whey-rich diets to weight loss and improved blood sugar control (26).

Whey is also exceptionally rich in calcium. A 1-ounce (28-gram) scoop of whey protein powder isolate contains 200 mg or 20 percent of the RDI (27).

Bottom Line: Whey protein is an exceptionally healthy protein source. A scoop of whey protein powder has 20 percent of the RDI for calcium.

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8. Some Leafy Greens

Dark, leafy greens are incredibly healthy and some of them are high in calcium.

Greens that have good amounts of it include collard greens, lambs quarters, spinach and kale.

For instance, one cup of cooked collard greens has 266 mg—a quarter of the amount you need in a day (28).

Note that some varieties are high in oxalates. These are naturally occurring compounds that bind to calcium, making some of it unavailable to your body.

Spinach is one of them. So although it has a lot of calcium, it's less available than the calcium in low-oxalate greens, such as kale and collard greens.

Bottom Line: Some dark, leafy greens are rich in calcium. One cup of cooked collard greens contain 25 percent of your daily needs.

9. Rhubarb

Rhubarb has a lot of fiber, vitamin K, calcium and smaller amounts of other vitamins and minerals.

It contains prebiotic fiber, which can promote healthy bacteria in your gut (29).

Like spinach, rhubarb is high in oxalates, so much of the calcium is not absorbed. One study found that only a quarter of it was absorbed from rhubarb (30).

On the other hand, the calcium numbers for rhubarb are quite high. So even if you're only absorbing a quarter of it, that's still 87 mg per cup of cooked rhubarb (31).

Bottom Line: Rhubarb has lots of fiber, vitamin K and other nutrients. The calcium may not be fully absorbed, but the numbers are still high.

10. Fortified Foods

Another way to obtain calcium is through fortified foods.

Some types of cereal can deliver up to 1,000 mg (100 percent of the RDI) per serving and that's before adding milk.

However, keep in mind that your body can't absorb all that calcium at once and it's best to spread your intake throughout the day (32).

Flour and cornmeal may also be fortified with calcium. This is why some breads, tortillas and crackers contain high amounts of it.

Bottom Line: Grain-based foods may be fortified with calcium. Read the label to find out how much is contained in fortified foods.

11. Amaranth

Amaranth is a pseudocereal that is super nutritious.

It's a good source of folate and very high in certain minerals, including manganese, magnesium, phosphorous and iron.

A cup of cooked amaranth grain delivers 116 mg of calcium or 12 percent of the RDI (33).

Amaranth leaves contain even more, at 28 percent of the RDI per cooked cup. The leaves also have very high amounts of vitamins A and C (34).

Bottom Line: The seeds and leaves of amaranth are very nutritious. A cup of cooked amaranth grain provides 12 percent of the RDI of calcium.

12. Edamame and Tofu

Edamame are soybeans in the pod.

One cup of edamame has 10 percent of the RDI of calcium. It's also a good source of protein and delivers all your daily folate in a single serving (35).

Tofu that's been prepared with calcium also has exceptionally high amounts. You can get 86 percent of the RDI of calcium in just half a cup (36).

Bottom Line: Tofu and edamame are both rich in calcium. Just half a cup of tofu prepared with calcium has 86 percent of the RDI.

13. Fortified Drinks

Even if you don't drink milk, you can still get calcium from fortified non-dairy beverages.

A cup of fortified soy milk has 30 percent of the RDI.

Its 7 grams of protein make it the non-dairy milk that's most nutritionally similar to cow's milk (37).

Other kinds of nut- and seed-based milks may be fortified with even higher levels.

However, fortification isn't just for non-dairy milks. Orange juice can also be fortified, providing as much as 50 percent of the RDI per cup (38).

Bottom Line: Non-dairy milks and orange juice can be fortified with calcium. A cup of fortified orange juice can have 50 percent of the RDI.

14. Figs

Dried figs are rich in antioxidants and fiber.

They also have more calcium than other dried fruits. In fact, dried figs contain 5 percent of the RDI in an ounce (28 grams) (39).

Moreover, figs also provide decent amounts of potassium and vitamin K.

Bottom Line: Dried figs contain more calcium than other dried fruits. A single ounce has 5 percent of your daily needs for this mineral.

15. Milk

Milk is one of the best and cheapest calcium sources.

A cup of cow's milk has 276–352 mg, depending on whether it's whole or non-fat milk. The calcium in dairy is also absorbed well (40, 41).

Additionally, milk is a good source of protein, vitamin A and vitamin D.

Goat's milk is another excellent source of calcium, providing 327 mg per cup (42).

Bottom Line: Milk is a great source of well-absorbed calcium. A cup of milk provides between 27 percent and 35 percent of the RDI.

Take Home Message

Calcium is an important mineral that you may not be getting enough of.

While dairy products tend to be the highest in it, there are plenty of other good sources—many of which are plant-based.

You can easily meet your calcium needs by eating from this diverse list of foods.

This article was reposted from our media associate Authority Nutrition.

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Do you feel embarrassed due to the foul odor coming from your mouth? Or your oral hygiene isn't as good as before, and you are suffering from gingivitis (inflammation of gums)?

Well, these oral problems are skyrocketing, and even young people are suffering from oral issues that result in a lack of confidence.

It's common to change your toothpaste by seeing the TV commercials that claim to free you from bad breath or sensitive teeth, but these products don't always work.

Fighting oral issues isn't that easy, even if you religiously follow what your primary school teacher has taught, to "Brush two times a day!"

Well, there is a much-hyped supplement in the market that claims to help you fight all of these oral issues: The Steel Bite Pro.

Steel Bite Pro is an oral supplement that claims to cure bad breath and other such oral issues like sensitivity and gum problems.

But does the supplement really work, or is it just like the useless toothpaste that you tried before? Let's find out in this review.

Who Should Use Steel Bite Pro?

The best part about Steel Bite Pro is that anyone can use the supplement to get rid of oral issues. The supplement contains natural ingredients such as turmeric, zinc, alfalfa, jujube seeds, and much more, so there are no chemicals at all.

No matter whether you are 20 or 60, you can use this supplement to overcome oral issues and get the confidence back that you are missing due to bad odor and sensitive teeth.

Steel Bite Pro Review: Overview of the Supplement

Steel Bite Pro is an all-natural supplement that contains a mix of natural supplements to rebuild your gums and teeth.

The supplement contains 29 different foods that help you reduce the gum pain and other dental problems you have been facing for years.

More than 55,000 people have used Steel Bite Pro till now, and the results of the supplement are pretty impressive. Furthermore, the supplement is prepared in an FDA-approved facility in the USA.

It is available in the form of pills that you can consume anytime, so using the supplement is incredibly convenient. There are numerous benefits of using the Steel Bite Pro as it solves a plethora of dental problems.

Click here to Get the Best Deal on Steel Bite Pro from the Official Website.

Pros and Cons: Steel Bite Pro

To understand the supplement better, it is essential to know about its pros and cons.

Pros

Convenient to Use

The dietary supplement is convenient to use as it comes in the form of pills. You can take the pill anytime, even when you are in your office or somewhere else. Now there is no need to use multiple kinds of toothpaste and splurge money by visiting a dentist.

All-Natural Ingredients

All the ingredients present inside the supplement are natural, and there are no chemicals that can harm your teeth or gums.

Affordable

When you compare the cost of 1 bottle with the cost of a special toothpaste with the fee that your dentist charges, Steel Bite Pro will seem much more affordable. The supplement is available in multiple packages, so you will find it affordable to use.

No Side Effects at All

There are no side effects to using Steel Bite Pro, so you can rest assured that you won't face any headaches or other issues while curing the oral issues. The reason why Steel Bite Pro has no side effects is due to its natural ingredients.

Designed by Experts

The supplement is designed by experts that have been in the industry for years.

No Additional Medicines Are Required

When you are using Steel Bite Pro, you can avoid using other medicines that you have been taking to cure oral issues.

Attacks on the Pain

There are several ingredients present in Steel Bite Pro that attack tooth and gum pain so that you get some instant relief with the supplement.

Comes With a Money Back Guarantee

The supplement comes with a 60-day money back guarantee, so you can claim a full refund if you find the supplement isn't working for you, or if it isn't doing what the manufacturer has promised.

Cons

You Can Purchase It From the Official Site Only

The supplement is only available for purchase from the Official Website. Sometimes the supplement gets out of stock, so you have to wait for it to get back in stock.

A Single Bottle Costs More

If you buy a single bottle of the supplement, it'll cost you more than other packages with multiple bottles.

Ingredients in Steel Bite Pro

All the ingredients present in Steel Bite Pro are natural and have proven benefits for humans. Here is a list of supplements explained in detail and how they can benefit you if you start using Steel Bite Pro.

Turmeric

As per a study, there are innumerable benefits of using turmeric on your teeth. The natural herb has antimicrobial properties that help remove the plaque effectively from the teeth, exterminate bacteria and help cure sensitivity.

Moreover, turmeric is good for fighting oral inflammation issues. When applied on teeth, the ingredient gives instant relief from pain and is effective in curing mouth ulcers as well.

Berberine

Berberine is a natural herb with proven antioxidant power to help you get rid of microorganisms developing inside the mouth. Furthermore, the ingredient has anti-inflammatory properties and is good for curing oral issues caused due to viruses and bacteria.

Yarrow

It is another natural ingredient that is used in a range of health supplements due to its healing power. The ingredient naturally heals the gums and the damage caused to the teeth by bacteria and microorganisms.

As per a study, it helps reduce the infection, oral pain, and cures other dental issues.

Milk Thistle

Your liver has a significant impact on your oral health, and that's where milk thistle works. The natural ingredient eliminates toxins from the liver and detoxifies your mouth as well.

Here is a study that proves how milk thistle is beneficial in detoxifying the liver.

Alfalfa

The decaying of teeth is the initial phase of damage caused by bacteria thriving inside your mouth. Alfalfa works by reducing tooth sensitivity drastically and repairs the tooth decay caused by the bacteria.

It even stops the bacteria from growing further so you can expect good oral health.

Ginger

A lot of natural supplements for teeth contain ginger because of its benefits on the teeth and the stomach. This ingredient present in the Steel Bite Pro reduces nausea and inflammation.

As per this study, there are umpteen other benefits of ginger as well, such as it maintains the pH inside your mouth.

Jujube Seeds

Jujube seeds are good for boosting the immunity. Also, the ingredient has excellent antioxidant properties and is rich in Vitamin C, which is beneficial for the teeth and overall oral health.

Dandelion

Dandelion is a natural ingredient extracted from herbs. The ingredient is rich in minerals and has immense benefits such as fighting the bacteria and preventing the infections occurring inside your mouth.

Zinc

Zinc is essential for teeth, and that is why many toothpaste brands advertise that their product contains a good amount of zinc. Further, zinc is a natural immunity booster and fights against bacteria to prevent gum disease and cavities.

Moreover, zinc repairs the enamel on your teeth that's damaged due to toothpaste or any other reasons. Here is a study that shows the benefits of zinc for your teeth and mouth.

Chicory Root

Chicory root acts as a catalyst and increases the effectiveness of other ingredients. The reason why you get instant relief from pain after using Steel Bite Pro is due to the presence of chicory root in the pills.

Celery Seeds

Bacteria result in bad odor and can create cavities in the teeth. Furthermore, some bacteria result in tooth decay and harm the gums. The celery seeds fight these bacteria and prevent further growth.

Yellow Dock

To stay healthy, the teeth need to absorb the minerals present in the saliva. When your teeth are damaged for any reason, they stop absorbing the minerals, and the damage continues further.

Yellow dock helps the teeth to absorb the minerals while reducing the inflammation. Various studies have proven the efficacy of yellow dock for teeth and gums, and it is a natural and effective ingredient to keep the teeth healthy.

Raspberry, Chanca Piedra, and Artichoke

These three natural ingredients have similar properties and contribute a lot to the effectiveness of Steel Bite Pro. The ingredients have good amounts of vitamins and minerals, including Vitamin K, Vitamin C, magnesium, phosphorus, and folate.

The purifying agents will remove bacteria and other impurities from the mouth so that the other ingredients work well by repairing the teeth and gums.

Feverfew

The worst thing about oral issues is the pain that you have to go through. Steel Bite Pro claims to help with the pain as it contains feverfew, which is a natural pain reliever. The ingredient suppresses oral and dental pain so you will feel better instantly.

As per a study, there are some other benefits of feverfew, because it is a medicinal plant that suppresses other pains as well. Also, there are no side effects of feverfew at all.

Burdock Root

The root of the burdock plant comes loaded with antioxidants that improve the gum health and the overall health of your mouth.

The best thing about Steel Bite Pro is that the ingredients are present in exact quantities, so you can rest assured that there will be no side effects. Every ingredient is tested in the labs for its efficiency, and that's what makes the Steel Bite Pro a considerable option if you want to improve your oral and dental health.

Click here to See the full list of ingredients in Steel Bite Pro on the official website.

How Does Steel Bite Pro Work?

It is crucial to understand how the supplement works so that you can decide whether to invest in it or not. Below is a step by step process that will help you understand Steel Bite Pro on the go.

Step 1:

When you start consuming the supplement, the pills break down in your mouth. The ingredients then mix with saliva to perform their particular actions.

Step 2:

The ingredients fight the bacteria and heal issues such as wounds while reducing the inflammation caused in the mouth.

Step 3:

The supplement cements the root of the teeth so that there are no further oral and dental issues. Also, it heals the gums and repairs the enamel to provide you relief from sensitivity.

The minerals present in these ingredients strengthen the crown area of the teeth while repairing the cracks so that the damage can be stopped.

Step 4:

The supplement also has some impact on your overall health as the ingredients detoxify the liver by flushing away the toxins.

Step 5:

Consuming the supplement regularly will help you maintain the shield on the teeth that fights against bacteria and microorganisms. Also, it improves the condition of the teeth and curtails bad breath.

The working of Steel Bite Pro is really simple, as there are no complex ingredients present in the supplement. It is easy to use, and all you have to do is consume the pill regularly to keep your oral and dental health up to the mark.

Benefits of Steel Bite Pro

There are many benefits of using Steel Bite Pro since it is an all-natural supplement that has no side effects at all. Here are some benefits you need to consider before buying it.

Prevents Bleeding and Improves Gum Health

The reason why your teeth bleed is due to the loose gums. The space between the tooth and the gum results in bleeding, and that's where Steel Bite Pro helps. The supplement tightens the gums so that there is no bleeding at all.

Whitens the Teeth Naturally

The ingredients present in the supplement, such as zinc and milk thistle, whiten the teeth naturally. There is no need to invest in expensive teeth whitening toothpaste if you are using Steel Bite Pro.

Reduces Bad Breath

The supplement contains ingredients that improve the overall health of the teeth, and it automatically reduces bad breath.

Helps Cure Tooth Pain

Steel Bite Pro has feverfew, which is a natural pain reliever ingredient. The ingredient cures tooth and gum pain and can have instant results after you consume Steel Bite Pro.

Click here to Learn more about the Benefits of Steel Bite Pro on the official website.

Side Effects of Using Steel Bite Pro

You may find it surprising, but Steel Bite Pro has no side effects at all as the supplement contains natural ingredients and has exact quantities so that there are no ill effects on your health. If you keep using the supplement as prescribed, then it can have some excellent results.

Who Should Refrain from Steel Bite Pro?

Steel Bite Pro is an all-natural dietary supplement to improve your dental and oral health.

Anyone can use the supplement, including pregnant women and breastfeeding mothers. There are no harms of using the supplement.

However, it would be great to consult a doctor before using the supplement to find out if you are allergic to any of the ingredients.

Dosage and Tips to Start

To get the most from Steel Bite Pro, you should consume two pills with water every day. Take both capsules together anytime that's convenient for you.

To get the best results, follow a brushing regime, and massage your teeth regularly with some good-quality oil to increase the effectiveness of the pills.

Where to Buy Steel Bite Pro, and Guarantees?

You can only buy Steel Bite Pro from the Official Site, as the supplement is not available anywhere else for purchase. You can choose from three available options:

●1 bottle (60 pills) $69

●Three bottles (180 pills) $117

●Six bottles (360 pills) $294 (Best Deal)

You get a 60-day money back guarantee with all the packages, no matter if you go for one bottle or six bottles. You are eligible to claim the full refund within 60 days of the date of purchase.

Steel Bite Pro Reviews: Closing Thoughts

After this definitive review, it will be easier for you to find out whether you should use Steel Bite Pro or not. The supplement contains a mix of 29 natural ingredients that have proven benefits and are tested in labs.

It is essential to get rid of oral and dental issues before things get out of control and you have no option left despite visiting a dentist.

Getting a good quality supplement is essential, so Steel Bite Pro is a viable option if you need a supplement with no side effects.

Anyone can use this supplement irrespective of age, sex, and medical conditions. Lastly, buy the supplement only from the official site so that you can easily claim the refund if required.

Click here to Get the best deal on Steel Bite Pro from the official website.

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