2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Our nerves, muscles and hormones depend on calciumto function properly.
We know from an early age that we need to drink a lot of milk, because it will help us build healthy bones and teeth thanks to the calcium contained in it.
For most adults, 1000 mg of calcium a day is enough.
Are you ready to find out who the 14 are? foods rich in calcium besides milk? Adding these foods to your diet can significantly help you get the calcium you need.
Curly cabbage
Yes, you can find a lot of calcium in plant foods! Kale is one of the best plant sources of calcium. One bowl of boiled kale contains 177 mg of calcium and 53 mg in the raw state.
Bok choy
Chinese cabbage, known as Bok Choi, is also high in calcium. One bowl of raw Chinese cabbage contains 74 mg of calcium and 158 mg of heat-treated.
Yoghurt
1 cup of yogurt contains 448 mg of calcium. In addition, you will get more than 10 g of protein and approximately 4 g of useful fats, which will help you stay full until the next meal.
Broccoli
Just one bowl of chopped raw broccoli contains 43 mg of calcium. If you do not like them raw, you can boil them, thus doubling the calcium content. In addition, you will get a large dose of fiber, potassium, vitamin C and vitamin A.
Canned seafood
Only 100 g of sardines provide 351 mg of calcium and 85 g of canned salmon 241 mg. Canned shrimp are also a good option for calcium supply. 85 g of shrimp contain 123 mg of calcium.
Sardines are one of the few foods rich in vitamin D, salmon contains omega-3 fatty acids, and shrimp are rich in protein and other essential nutrients such as selenium and vitamin B12.
Cheese
Cheese is another delicious dairy product that contains a lot of calcium, but the amount you can get varies depending on the type of cheese. For example, 30 g of sliced cheddar cheese contains 199 mg, mozzarella (222 mg) and hard Parmesan (336 mg). One bowl of cottage cheese contains 251 mg of calcium and 23 g of protein as an added bonus.
Seeds
Many seeds are rich in essential nutrients, including calcium. For example, just 2 tablespoons of roasted sesame seeds contain a huge amount of 280 mg of calcium. The same amount of chia seeds will provide you with 179 mg of calcium.
Almonds
Just one serving of almonds contains tons of unsaturated fats, which are extremely healthy for the heart, as well as protein, fiber and almost 100 mg of calcium. Just make sure you control your portions, as there are about 200 calories in one serving.
Tofu
Tofu is a perfect choice if you want to strengthen your bones. Usually 1/2 cup of fortified tofu contains 250 to 800 mg of calcium. Tofu is a great way to get more protein, fiber and iron in case you don't eat meat.
Dried figs
Dried figs are usually known for their sweetness, but their calcium content is also important. One serving (about 4 figs) contains 50 to 60 mg of calcium, as well as a decent dose of potassium and fiber.
Whey Protein
In addition to being beneficial for building muscle, whey protein contains almost 90 mg of calcium per tablespoon, as it is derived from cow's milk. When choosing whey protein, avoid products that contain too much sugar or artificial sweeteners.
Soy milk
Calcium-fortified soy milk contains just as much of this mineral as cow's milk. In addition, soy milk contains the highest amount of protein compared to other products that do not have milk and dairy products in its composition. It contains approximately 8 g of calcium per serving.
Orange juice
Replace milk with a glass of orange juice rich in calcium. Just one cup provides about 350 mg of calcium, as well as vitamin D, vitamin C, vitamin A and potassium.
Cereals
Calcium-fortified cereals can provide you with 100 to 1000 mg of calcium.
Choose options that contain as little sugar as possible (ideally 6 g or less). The more fiber a cereal contains, the longer it will keep you full, so choose products that contain 5 g of fiber or more and provide about 200 calories per serving.
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