Top 15 Foods With More Calcium Than Milk
Why is calcium so important for good health? Calcium plays a critical
role in several bodily functions such as muscle contraction,
transmitting messages through nerves, and for releasing hormones. In a
diet with a calcium deficiency, the body depletes calcium from the
bones, leading to health disorders and disease.
Just about every cell in our body uses calcium for optimal health. This is why its more important to up your intake of calcium as you get older because, during the aging process, our bodies absorb less calcium.
There are a lot of calcium-rich foods besides milk that we can include in our daily diets to ensure we are getting sufficient amounts of this important mineral.
The recommended daily intake (RDI) of calcium is 1,000 mg per day for the average adult and it should be increased to 1,200 mg per day from the age of about 50 years.
Cheese is an excellent source of calcium, especially parmesan cheese,
which contains 33% of the RDI per 28 grams. Our bodies also tend to
absorb calcium from dairy products more easily than from plant sources.
Aged, hard cheeses are also low in lactose so easier to digest.
Yogurt offers many health benefits due to the live probiotic bacteria
content and calcium content. One cup of plain, unsweetened yogurt
offers 30% of the RDI for calcium, while low-fat yogurt has 45% of the
calcium RDI in one cup.
Celery seeds, poppy, sesame, and chia seeds are the perfect examples
of dynamite coming in small packages. They may be physically tiny but
their nutritional value is huge. For example, one tablespoon of poppy
seeds contains 126 mg of calcium, which is 13% of the RDI. Seeds also
come with a load of minerals and vitamins.
Sardines are rich in calcium because of the soft, edible bones. One
can (92 grams) of sardines provides 35% of your calcium RDI. This oily
fish also has a high content of protein and omega-3 fatty acids for a
healthy heart and brain.
Almonds contain the highest calcium than most nuts. One ounce of
almonds gives you 8% of the RDI for calcium. They also contain fiber,
healthy fats, protein, magnesium, manganese, and vitamin E. Almonds help
lower blood pressure and minimize risk factors for metabolic disorders.
Packed with protein, micronutrients, zinc, magnesium and potassium,
some varieties of beans are also super high in calcium. One cup of
cooked winged beans provides 24% of the calcium RDI and one cup of white
beans 13% of the RDI. Beans and lentils are the top reasons why
plant-based diets are so healthy.
This one may surprise you! Rhubarb is full of calcium, vitamin K, and
prebiotic fiber that promotes healthy gut bacteria. However, it is also
high in oxalates, meaning our bodies can only absorb a quarter of the
calcium in rhubarb but you will still get a good dose of calcium here.
Dried figs are loaded with antioxidants and fiber and contain more
calcium than most other dried fruits. They provide 5% of the calcium RDI
in one ounce or 28 grams. They also provide a good quantity of
potassium and vitamin K.
Whey protein is an excellent source of protein, amino acids, and very
rich in calcium. An ounce of whey protein powder provides 20% of the
calcium RDI. By having a whey protein drink once a day, you will be
adding a good measure of calcium to your diet.
One cup of edamame contains 10% of the RDI for calcium. Tofu prepared
with calcium can provide 86% of the RDI by having only half a cup. Both
are also a healthy source of protein, which provides all your daily
folate in a one serving.
Dark, leafy greens are superfoods and some are extremely high in
calcium. Collard greens, kale, and spinach are particularly good sources
of calcium. One cup of collard greens gives you a quarter of the
recommended daily intake. So, keep the green veg on the dinner plate for
a calcium boost.
Certain cereals can provide you with 100% of the RDI for calcium even
before the milk is added. Because your body cannot absorb all that
calcium in one go, you’ll need to spread your intake over the course of
the day. Look out for grain-based foods fortified with calcium.
The protein in amaranth is about the same as other grains but when it
comes to calcium, amaranth contains four times the amount compared to
other grains. Amaranth leaves are very high in calcium as well. In fact,
the leaves contain more calcium than spinach!
A cup of fortified soy milk provides 30% of the RDI for calcium, while other nut and seed-based milks may contain higher calcium levels. Freshly squeezed orange juice is another fortified beverage that can give you 50% of the RDI per cup.
Just about every cell in our body uses calcium for optimal health. This is why its more important to up your intake of calcium as you get older because, during the aging process, our bodies absorb less calcium.
There are a lot of calcium-rich foods besides milk that we can include in our daily diets to ensure we are getting sufficient amounts of this important mineral.
The recommended daily intake (RDI) of calcium is 1,000 mg per day for the average adult and it should be increased to 1,200 mg per day from the age of about 50 years.
Cheese
Cheese is an excellent source of calcium, especially parmesan cheese,
which contains 33% of the RDI per 28 grams. Our bodies also tend to
absorb calcium from dairy products more easily than from plant sources.
Aged, hard cheeses are also low in lactose so easier to digest.Plain, unsweetened Yogurt
Yogurt offers many health benefits due to the live probiotic bacteria
content and calcium content. One cup of plain, unsweetened yogurt
offers 30% of the RDI for calcium, while low-fat yogurt has 45% of the
calcium RDI in one cup.Seeds
Celery seeds, poppy, sesame, and chia seeds are the perfect examples
of dynamite coming in small packages. They may be physically tiny but
their nutritional value is huge. For example, one tablespoon of poppy
seeds contains 126 mg of calcium, which is 13% of the RDI. Seeds also
come with a load of minerals and vitamins.Sardines
Sardines are rich in calcium because of the soft, edible bones. One
can (92 grams) of sardines provides 35% of your calcium RDI. This oily
fish also has a high content of protein and omega-3 fatty acids for a
healthy heart and brain.Almonds
Almonds contain the highest calcium than most nuts. One ounce of
almonds gives you 8% of the RDI for calcium. They also contain fiber,
healthy fats, protein, magnesium, manganese, and vitamin E. Almonds help
lower blood pressure and minimize risk factors for metabolic disorders.Legumes
Packed with protein, micronutrients, zinc, magnesium and potassium,
some varieties of beans are also super high in calcium. One cup of
cooked winged beans provides 24% of the calcium RDI and one cup of white
beans 13% of the RDI. Beans and lentils are the top reasons why
plant-based diets are so healthy.Rhubarb
This one may surprise you! Rhubarb is full of calcium, vitamin K, and
prebiotic fiber that promotes healthy gut bacteria. However, it is also
high in oxalates, meaning our bodies can only absorb a quarter of the
calcium in rhubarb but you will still get a good dose of calcium here.Figs
Dried figs are loaded with antioxidants and fiber and contain more
calcium than most other dried fruits. They provide 5% of the calcium RDI
in one ounce or 28 grams. They also provide a good quantity of
potassium and vitamin K.Whey Protein
Whey protein is an excellent source of protein, amino acids, and very
rich in calcium. An ounce of whey protein powder provides 20% of the
calcium RDI. By having a whey protein drink once a day, you will be
adding a good measure of calcium to your diet.Edamame and Tofu
One cup of edamame contains 10% of the RDI for calcium. Tofu prepared
with calcium can provide 86% of the RDI by having only half a cup. Both
are also a healthy source of protein, which provides all your daily
folate in a one serving.Leafy Greens
Dark, leafy greens are superfoods and some are extremely high in
calcium. Collard greens, kale, and spinach are particularly good sources
of calcium. One cup of collard greens gives you a quarter of the
recommended daily intake. So, keep the green veg on the dinner plate for
a calcium boost.Cereals
Certain cereals can provide you with 100% of the RDI for calcium even
before the milk is added. Because your body cannot absorb all that
calcium in one go, you’ll need to spread your intake over the course of
the day. Look out for grain-based foods fortified with calcium.Amaranth
The protein in amaranth is about the same as other grains but when it
comes to calcium, amaranth contains four times the amount compared to
other grains. Amaranth leaves are very high in calcium as well. In fact,
the leaves contain more calcium than spinach!Non-dairy Drinks
A cup of fortified soy milk provides 30% of the RDI for calcium, while other nut and seed-based milks may contain higher calcium levels. Freshly squeezed orange juice is another fortified beverage that can give you 50% of the RDI per cup.
Blackstrap Molasses
If you have a sweet tooth and want to consume a calcium-rich treat,
then Blackstrap molasses is the healthier choice. In one tablespoon,
you’ll get 17% of the RDI for calcium. It’s richer in flavor, calcium,
and iron than regular molasses.