Some foods that have more calcium than milk include chia seeds, almonds, and kale. These options are great for people who are lactose intolerant or simply looking for a plant-based alternative.
Chia seeds, in particular, are a superfood that can be easily incorporated into your diet by sprinkling them on top of oatmeal or adding them to smoothies. Almonds make a great snack and can be roasted or added to savory dishes.
Kale can be sautéed or used in smoothies for a nutrient-packed meal. By choosing these calcium-rich foods, you can ensure that you are getting the necessary nutrients for strong bones and overall health.
Plant-Based Alternatives
Calcium is essential for good bone health, but not everyone wants to drink milk or eats dairy products. Fortunately, there are many plant-based foods packed with calcium. Here are some of the best alternatives to milk.
Leafy Greens: Kale, Collard Greens, Spinach, Mustard Greens
- Leafy greens are a fantastic source of calcium. A cup of cooked kale gives you around 9% of the daily recommended value of calcium.
- Collard greens are another excellent source of calcium, with 1 cup cooked providing 25% of the daily recommended value.
- Spinach is also a great option, with one cup of cooked spinach containing around 25% of the daily recommended value of calcium.
- Mustard greens are also an excellent source of calcium. One cup cooked gives around 15% of the daily recommended value.
Cruciferous Vegetables: Broccoli, Bok Choy
- Broccoli is a powerhouse of nutrition, including calcium. One cup of cooked broccoli gives you about 5% of your daily recommended value.
- Bok choy is also a fantastic source of calcium. One cup of cooked bok choy provides you with about 16% of your daily recommended value.
Legumes: Black Beans, Chickpeas, White Beans, Edamame
- Legumes are another great way to get more calcium into your diet. A cup of cooked black beans provides you with around 13% of your daily recommended value of calcium.
- Chickpeas are also an excellent source of calcium, with one cup of cooked chickpeas providing around 9% of the daily recommended value.
- White beans are an excellent source of calcium, with one cup of cooked white beans providing around 13% of the daily recommended value.
- Edamame is a great option for getting more calcium. One cup of cooked edamame provides you with about 10% of your daily recommended value.
Nuts And Seeds: Almonds, Chia Seeds, Sesame Seeds
- Nuts and seeds are also an excellent source of calcium. A quarter cup of almonds gives you around 8% of your daily recommended value of calcium.
- Chia seeds are another fantastic source of calcium, with just two tablespoons providing around 9% of your daily recommended value.
- Sesame seeds are also an excellent source of calcium. One tablespoon of sesame seeds gives you around 9% of your daily recommended value.
Fortified Plant Milks
- If you prefer plant milk to dairy milk, there are plenty of options available that are fortified with added calcium. Fortified soy milk and almond milk can provide you with as much calcium as a glass of dairy milk, around 30%.
- Coconut milk and rice milk tend to have less calcium, so it’s essential to check the label before buying.
You don’t have to rely on milk for your calcium intake. There are plenty of plant-based alternatives that can provide you with the calcium you need for healthy bones and teeth.
Seafood And Meat-Based Alternatives
Sardines And Salmon
Sardines and salmon are seafood options with high calcium content. Sardines with bones provide around 325 mg calcium in just one can. Similarly, salmon is an excellent source of calcium, with canned salmon often containing bones. One ounce of canned salmon with bones provides around 80 mg calcium.
Canned Fish With Bones: Mackerel, Anchovies
Mackerel and anchovies are canned fish with bones that provide a good amount of calcium. One can of mackerel with bones contains around 400 mg calcium. On the other hand, anchovies have a lower amount of calcium, with one can containing approximately 87 mg calcium.
Bone Broth
Bone broth is an excellent source of calcium, and it can be made by cooking animal bones in water. One cup of bone broth provides around 290 mg calcium. Bone broth can be consumed by itself or used as a base for soups and stews.
Organ Meats: Liver
Liver is an organ meat and an excellent source of calcium. One serving of liver provides around 40 mg calcium. Liver can be cooked in various ways and incorporated into different recipes such as liver pate or liver and onions.
Milk is not the only source of calcium. Seafood and meat-based alternatives, such as sardines, salmon, mackerel, anchovies, bone broth, and liver, can provide a good amount of calcium. Incorporating these options into your diet can help increase your daily calcium intake and promote bone health.
Other Surprising Sources Of Calcium
Fortified Cereal And Oatmeal
If you are looking for an alternative source of calcium, fortified cereals and oatmeals can be your saviour. These foods are rich in calcium and fortified with other essential vitamins and minerals. For instance, a single cup of fortified cereal or oatmeal can help you fulfil your daily requirement of calcium.
You can choose from a wide variety of flavours and brands and make your breakfast more nutritious.
Some popular brands of fortified cereal and oatmeal with high calcium content include:
- Kellogg’s all-bran complete wheat flakes
- General mills’ total whole grain cereal
- Quaker instant oatmeal
- Cheerios
- Kashi 7 whole grain puffs
Calcium-Fortified Orange Juice
Orange juice is not just a good source of vitamin c but also calcium. Yes, you heard it right! You can opt for calcium-fortified orange juice to get your daily requirement of calcium. One cup of orange juice contains approximately 240 milligrams of calcium, which is about 24% of your daily intake requirement.
Some of the popular brands of calcium-fortified orange juice include:
- Tropicana calcium + vitamin d
- Minute maid just 15 calories
- Florida’s natural calcium + vitamin d
Tofu
If you are a vegan or a vegetarian, you know how hard it is to get calcium from your food sources. Tofu is an excellent option for you as it is a good source of calcium, protein, and iron. Half a cup of tofu can fulfill 20-25% of your daily calcium intake.
You can add it to your curries, sandwiches, salads or stir-fry dishes and enhance your calcium intake.
Cheese
Cheese is a delicious food that also happens to be high in calcium content. Not all cheese is equally beneficial, so you should choose wisely. Parmesan cheese is an excellent choice as it contains the highest amount of calcium as compared to any other cheese.
You must opt for low-fat cheeses or portions size your servings to make sure you don’t consume too many calories.
Some of the best calcium-rich cheese options include:
- Parmesan cheese
- Cheddar cheese
- Swiss cheese
- Mozzarella cheese
Yogurt
Like cheese, yogurt is also an excellent source of calcium. One cup of plain, skim milk yogurt contains around 490 milligrams of calcium. Greek yoghurt is even more beneficial as it provides double the amount of calcium as compared to regular yogurt in every serving.
Some of the popular brands of yogurt that are high in calcium content include:
- Fage total 2% greek yogurt
- Stonyfield organic greek yogurt
- Chobani plain non-fat greek yogurt
Calcium is an essential nutrient for maintaining healthy bones and teeth. If you are lactose intolerant, vegan or just don’t like the taste of milk, you can try these surprisingly good sources of calcium. By incorporating these foods in your diet, you can enjoy a calcium-rich diet without any hassle.
The Importance Of Adequate Vitamin D Intake
Why Vitamin D Is Necessary For Calcium Absorption
Calcium is essential for maintaining strong bones and teeth, but vitamin d plays an essential role in helping our bodies to absorb and retain it. When we eat calcium-rich foods, but we don’t get enough vitamin d, our bodies can’t absorb the calcium.
Here are some key points to consider:
- Vitamin d is crucial because it helps our intestines absorb calcium
- Without enough vitamin d, our bodies cannot properly absorb and use the calcium we consume
- Inadequate calcium intake can result in weaker bones and osteoporosis
- Vitamin d helps stimulate the cells responsible for bone formation, which is necessary for the development of healthy bones and teeth
How To Get Enough Vitamin D
The best way to get enough vitamin d is through exposure to sunlight. However, many people do not get enough of this vitamin, especially in colder climates or during winter months. Here are some key ways to get enough vitamin d:
- Try to get at least 10-15 minutes of unprotected sun exposure daily
- Foods such as fatty fish, mushrooms, and egg yolks are good sources of vitamin d
- Vitamin d supplements are also available, but it is important to speak with your doctor before taking them
By ensuring adequate vitamin d intake, you can make sure that your body is able to properly absorb and use the calcium from your diet. This will help to maintain stronger bones and a healthier body overall.
Frequently Asked Questions Of Foods That Have More Calcium Than Milk
What Are Some Calcium-Rich Foods Besides Milk?
Some of the best sources of calcium apart from milk include kale, broccoli, salmon, almonds, and figs. These foods are high in calcium, easily available, and very nutritious.
Can You Meet Your Daily Calcium Requirements Without Drinking Milk?
Yes, you can meet your daily calcium needs without milk. In fact, there are many non-dairy sources of calcium such as leafy greens, nuts, seeds, and fish that can provide your body with this essential nutrient.
How Do I Get More Calcium In My Diet?
The best way to increase calcium in your diet is by eating a variety of calcium-rich foods every day such as dark leafy greens, nuts, cheese, and fortified soy milk. You can also take calcium supplements to meet your daily requirement.
Conclusion
Calcium is an important nutrient that is vital to our bone health and overall well-being. While milk is often touted as the primary source of calcium, there are several other foods that are equally good or even better. Foods such as leafy greens, nuts, seeds, beans, and fortified foods are excellent sources of calcium and can be a great addition to your diet.
Incorporating these foods into your daily meal plan can help you meet your daily calcium requirement and reduce your dependence on dairy products. However, it’s important to remember that calcium isn’t the only nutrient that supports healthy bones. Maintaining a balanced diet that includes other bone-boosting nutrients like vitamin d, zinc, and magnesium is equally important.
So, don’t just focus on calcium but make sure you get a healthy mix of all essential nutrients for strong bones.