2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
We've all seen enough milk ads that want us to understand that calcium is key to strong bones and preventing osteoporosis. It is also needed for muscle contraction, blood clotting and maintaining a proper heart rhythm.
Milk, however, is by no means the best source of calcium. Besides him, there are many others plant sources of calcium. See 10 of the best.
Tofu
With the right foods, you do not need much effort to get the recommended daily intake of 1000 mg calcium. One bar of tofu cheese contains 1624 mg of calcium. Add it to smoothies, fried or scrambled eggs.
Figs
Dried figs are a healthy option that has 241 mg of calcium per 150 g, as well as a healthy dose of magnesium and iron.
Artichoke
You only need one large artichoke to get 71 mg of calcium. And if you use it to make a creamy dip for your friends, you will reap even more benefits. You will become everyone's favorite hostess.
Black beans
With so many benefits, black beans will always be on your to-do list for the day. 60 g of black beans contain 294 mg of calcium, as well as 29 g of fiber and 39 g of protein.
Amaranth
Amaranth seeds are not only rich in protein and vitamins, they also contain 116 mg of calcium per 190 g, which makes it a very healthy way to get carbs.
Cale
Add 67 g of kale to the juicer every morning. This way you will automatically take 101 mg of calcium. Add vitamin C through lemon juice to optimize calcium absorption.
Broccoli
Everyone thinks that nothing can replace milk in terms of calcium, but have you thought about broccoli? This vegetable contains nearly 300 mg per flower - just as much as there is in 240 ml of milk.
Almonds
Almonds are one of the best sources of calcium. Only 140 g of almonds contain 378 mg of calcium. With such a snack you will strengthen the body, and at the same time you will provide 30 g of protein.
Chia seeds
Chia seeds are small but powerful. There are 631 mg of calcium in 80 g of chia seeds. Add them to smoothies, puddings and more.
Bok choy
The next time you prepare an Asian meal, add a little bok choy cabbage. There is 882 mg of calcium in one head, which is difficult to ignore.
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