15 August 2024

How to get enough calcium without dairy in a gluten-free diet

Why find alternatives to calcium when you are celiac? Calcium is a mineral essential for our health: it contributes to the strength of bones and teeth, participates in muscle contraction, and plays an essential role in blood clotting. But for people who do not consume dairy products (lactose intolerance, vegan diet, or celiac disease), ensuring sufficient intake can be a challenge. Fortunately, there are natural alternatives rich in calcium that can perfectly compensate for the absence of milk, yogurt, or cheese. Discover 5 foods to incorporate into your daily life to get plenty of this precious nutrient. 5 calcium-rich foods without dairy products 1. Leafy green vegetables Did you know that some green vegetables are true treasures of calcium? Spinach , kale , broccoli , and bok choy are rich in bioavailable calcium. For example, 100 g of kale contains about 150 mg of calcium ! Tip : consume them lightly steamed to preserve their nutrients and facilitate absorption. 2. Sesame seeds and tahini Sesame seeds are incredibly rich in calcium. A simple tablespoon of sesame seeds contains 88 mg of calcium . You can add them to your salads, smoothies, or use tahini (sesame paste) to make tasty sauces. Additionally, these seeds are also an excellent source of magnesium and iron, which support calcium absorption. Gourmet idea : make a lemon tahini sauce to accompany your grilled vegetables. 3. Almonds and fortified plant milks Almonds are another great ally for calcium intake without dairy products. A handful of 30 g of almonds provides about 75 mg of calcium . Moreover, many plant milks (almond, soy, rice) are fortified with calcium. Check the labels to choose the richest options. Practical tip : replace cow's milk in your recipes with fortified almond milk for a calcium boost. 4. Canned sardines (with bones) Sardines are an excellent source of bioavailable calcium, especially when consumed with their soft bones. A can of sardines (about 90 g) contains nearly 300 mg of calcium – as much as a glass of milk! Additionally, they are rich in vitamin D , a key nutrient that enhances calcium absorption in the body. Quick tip : add sardines on a slice of gluten-free bread for a nutritious and tasty snack. 5. Dried figs Dried figs are not only delicious, but they are also a natural source of calcium. 100 g of dried figs provide about 160 mg of calcium . They make a healthy and convenient snack, rich in fiber and antioxidants. Snack idea : pair dried figs with some nuts for an energy-rich, mineral-packed treat. Bonus: fortified plant-based drinks and dietary supplements To complete your intake, you can turn to fortified plant-based drinks in calcium or discuss with a healthcare professional to incorporate suitable dietary supplements. Important reminder : Vitamin D is essential for properly absorbing calcium. Make sure to expose your skin to sunlight regularly or include dietary sources of vitamin D in your diet. In summary Getting enough calcium without dairy products is entirely possible thanks to foods that are naturally rich in this mineral. Green vegetables , sesame seeds , almonds , sardines , and dried figs are all delicious and nutritious options to meet your needs. Feel free to incorporate these foods into your daily diet and vary your sources of calcium for optimal health. Need personalized advice for your gluten-free diet? Contact me for tailored support to meet your needs!

Support, advice, and recipes for a healthy and fulfilling gluten-free diet.