Organic Calcium Secrets Enriched Than Milk
When it comes to calcium, the first food that probably comes to mind is cow's milk. Undoubtedly, it is an excellent source of calcium. Since childhood, we have been asked time and again by our elders to drink milk to satisfy the calcium requirement of the body.
Diversifying our diet with these alternatives can be beneficial for those who are lactose intolerant, vegan, or simply seeking varied sources of this vital nutrient. Ready to reach your daily quota?
A regular glass of milk 250 ml gives about 300 mg of calcium, which is 25% of your daily calcium requirement. Your body needs anywhere between 1000-1200 mg of calcium every day.
Undoubtedly, this is an excellent source of calcium. According to the U.S. Department of Agriculture (USDA), 1 cup (8 fluid ounces) of low-fat milk provides 314 milligrams of calcium, which is 24% of your daily value for calcium, per the U.S. Food & Drug Association (FDA). According to the National Institutes of Health (NIH), calcium is vital for building and maintaining health.
The meal definitely provides calcium to the body but you will be surprised to know that there are many food items that provide even more calcium. Here are 10 foods with more calcium and delicious ways to enjoy them. All nutrition data is from the USDA and FDA.
These calcium-rich foods will provide you with more than 300 milligrams of calcium per serving—more than Dairy:
Four times the calcium of Sajne leaf
Dairy is found in sajne leaves. In addition to calcium, sajon leaves contain protein, magnesium, potassium, vitamin A and vitamin C, which are essential nutrients for our body. You can add leaf powder to the food. Apart from this, this beneficial leaf can also be eaten as a vegetable.
Sesame Seeds
These tiny seeds are packed with calcium. Just one tablespoon of sesame seeds contains 88 mg of calcium, which is more than the amount found in one cup of milk.
You can also eat it as a cereal.
Firm Tofu
1 cup firm tofu = 506 mg calcium (39% DV)
The addition of calcium sulfate, an ingredient used to solidify soymilk to make tofu, increases the amount of calcium in this plant-based food significantly. With that said, not all tofu is made with the addition of calcium sulfate. Depending on the type and the country it was produced in, some tofu may also have magnesium chloride, magnesium sulfate or potassium chloride added. Make sure to read the ingredients list and the Nutrition Facts panel to find out whether the tofu you're considering contains a decent amount of calcium (around 500 mg per cup).
Tofu is also a low-fat, cholesterol-free, complete-protein, plant-based food, making it an excellent choice for vegetarians and vegans. Firm tofu can be cut into thin slices or cubes and added to stir-fries, soups, stews, and sushi.
Yogurt
1 cup of plain yogurt will offer anywhere between 300-350 mg of calcium. Yogurt can be consumed daily for breakfast, lunch, or even dinner. Yogurt garnished with chopped fresh fruits and nuts is both a healthy breakfast and a delicious snack. You can always make plain yogurt flavorful by adding fruits. If you are looking for convenience, though, an 8-ounce cup of yogurt prepared with fruit provides 434 mg of calcium, or 33% of the daily value. For healthier yogurt options, choose those with fewer or no added sugars and sweeteners.
Sardines and Salmon
Fatty fish like sardines and salmon are not only rich in omega-3 fatty acids but also pack a considerable calcium punch. Consuming these fish can contribute to your daily calcium intake and provide additional nutritional benefits.
Kale
Kale is a great source of calcium, with one cup of cooked kale containing 179 mg of calcium.
Broccoli
Broccoli is a great source of calcium, with one cup of cooked broccoli containing 62 mg of calcium
Almonds
1 cup whole almonds = 385 mg calcium (30% DV). You can have almonds raw or in the soaked form. They are also packed with healthy fats, fiber, magnesium and vitamin E. It's important to note that while 1 cup contains more calcium than a cup of cow's milk, this is much more than a typical serving size.
One handful of almonds makes a nutritious snack, with a 1-ounce serving providing about 13 g of healthy mono- and poly-unsaturated fats. These unsaturated fats may play a role in decreasing total and "bad" LDL cholesterol levels and reducing one's risk for heart disease. Almonds are a great ingredient to add to smoothies, salads and more.
Figs
A half-cup of dried figs contains about 120 mg of calcium, which is about 12% of the RDI. Figs are also a good source of fiber, potassium, and antioxidants.
Mozzarella Cheese
1.5 ounces mozzarella cheese = 333 mg calcium (26% DV)
One 1.5-ounce serving of mozzarella cheese provides slightly more calcium than one glass of cow's milk. Some fresh mozzarellas may also contain healthy bacteria, also known as probiotics, which may help support the digestive and immune systems and fight against inflammation in the body. Mozzarella cheese is super versatile, too. Add it to your favorite pasta, pizzas, risotto or salad, or eat it as is.
Fortified Orange Juice
Fortified orange juice is a great source of calcium, with one cup of fortified orange juice containing 349 mg of calcium. Incorporating these foods into your diet can help you reach your daily calcium needs, which are 1,000 milligrams for adults aged 19-50 and 1,200 milligrams for aged over 45.
Milk is the traditional source of calcium, but there are also good alternative plant-based sources enriched equally or more. It's important to remember to eat a varied diet and diverse range of foods in order to ensure getting all the necessary nutrients that our body needs. By following these tips, you can help ensure that you are getting enough calcium to support our overall health and well-being.
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