Who Says You Need Milk for Calcium? Calcium-Rich Foods
When the word calcium is mentioned, most of us tend to immediately think of milk and cheese. But suppose you are lactose intolerant, vegan, or simply not a milk fan? Fear not many scrumptious non-dairy foods are high in calcium, making your bones healthy without the moo. Let’s see what the best options are!
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Leafy Greens: The Calcium Powerhouses
Dark, leafy greens like kale, spinach, and collard greens are loaded with calcium. Just one cup of cooked collard greens provides about 25% of your daily calcium needs! Spinach is great too, but it has oxalates, which can reduce absorption so pair it with vitamin Calcium-rich foods (like bell peppers) for better results.
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Seeds: Tiny but Mighty: Calcium-Rich Foods
Chia seeds, sesame seeds, and poppy seeds may be tiny, but they pack a big calcium wallop. Two tablespoons of chia seeds provide you with 18% of your calcium for the day, and tahini (sesame seed paste) is a delicious way to get more into your life.
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Nuts & Nut Butters
Almonds are number one just a small handful (approximately 23 nuts) provides you with 6% of your daily calcium. Almond butter is another excellent choice. Brazil nuts and hazelnuts also count, albeit in smaller quantities.
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Beans & Lentils
White beans, chickpeas, and black-eyed peas are all good sources. One cup of cooked white beans contains around 13% of your daily calcium, as well as fiber and protein for an added health bonus.
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Fortified Foods
Most plant milks (soy, oat, almond) and cereals are fortified with calcium, usually duplicating or surpassing dairy milk’s values. Always read the label to be certain.
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Fish with Edible Bones: Calcium-Rich Foods
Canned salmon and sardines (with bones!) are full of calcium. 3 ounces of sardines yields 35% of your daily requirement, along with omega-3s for heart support.
Final Thoughts: You don’t have to use dairy to get the calcium you need surely nature provides an abundance of delicious substitutes. By adding a combination of leafy greens, seeds, nuts, beans, and fortified foods, you can maintain strong, healthy bones without ever having to lay down a glass of milk.
NOTE: – IT IS ALWAYS RECOMMENDED TO CONSULT YOUR HEALTH CARE PROFESSIONAL. ALL DATA SHARED HERE ARE FOR EDUCATIONAL PURPOSES ONLY.
