Want to increase calcium but can’t afford milk? Here are some other options that are delicious alternatives to getting calcium instead of milk.
Why Need Calcium? / Why is calcium needed?
Calcium is an essential mineral for the human body as it plays an important role in building strong bones and teeth as well as maintaining healthy muscle function. Controlling muscle contractions, including your heartbeat. Ensuring blood clots normally.
How much calcium is needed per day? / How much calcium is needed per day?
How much calcium you need depends on your age and gender. The recommended upper limit for calcium is 2,500 mg per day for adults 19 to 50 years old. For those 51 and older, this limit is 2,000 mg per day.
When it comes to calcium, cow’s milk is the first thing that comes to mind. Without a doubt, cow’s milk is an excellent source of calcium, with 1 cup (8 fluid ounces) providing 309 milligrams, or 24% of your Daily Value.
For some people, milk may not be an option due to lactose intolerance or a vegan diet that restricts the consumption of animal-derived products. For those who can’t consume milk or are looking for alternative calcium-rich foods to include in their diet, here are delicious alternatives to consider.
Calcium Other delicious options instead of milk
A 100ml cup (103g) of cow’s milk contains 123mg of calcium (source: usda ) .
- Almonds
100 grams Almonds = 254 mg Calcium
Almonds are a rich source of calcium, and they can be eaten as a snack or added to salads, smoothies or baked goods. In fact, a cup of almonds has more calcium than a cup of cow’s milk. For people with lactose intolerance, almond milk is a great alternative. In addition, almonds are an excellent source of vitamin E, which is essential for maintaining healthy skin and eyesight.
- Broccoli
100 grams Broccoli= 46 mg Calcium
Not a big fan of Broccoli? After knowing about its health benefits, you might want to add it to your plate. Broccoli is a great source of calcium and is also rich in vitamin C, vitamin K and folate. Including broccoli in your daily diet can help in increasing the calcium levels in your body. You can try delicious recipes with broccoli, such as broccoli paratha, broccoli salad, and many more.
- Tofu / Tofu
100 grams Tofu = 350 mg Calcium
Tofu is often used as a substitute for meat in vegetarian and vegan diets, as it is an excellent source of protein. In addition to protein, tofu is also high in calcium and contains more calcium than milk. By preparing delicious tofu meals at home, you can increase your calcium intake and support the health of your bones and teeth.
- Fortified Orange Juice
100 grams Fortified Orange Juice = 115 mg calcium
If you’re not a fan of milk, an alternative source of calcium and vitamin D is fortified orange juice. You can make orange juice at home or buy it from a nearby store or supermarket if you do not have time. However, be sure to choose orange juice with little or no added sugar to avoid consuming added sugar.
- Mozzarella Cheese / Mozzarella Cheese
100 grams Mozzarella Cheese = 505 mg Calcium (source : usda)
100 grams of mozzarella cheese provides more calcium than a glass of cow’s milk. Some fresh mozzarella may also contain healthy bacteria, also known as probiotics, which may help support digestion and the immune system and fight inflammation in the body. Mozzarella cheese is also super versatile. Add it to your favorite pasta, pizza, risotto or salad, or eat it on its own.
- Yogurt
100 grams Mozzarella Cheese = 110 mg Calcium
Like milk, plain yogurt is also an excellent source of calcium. It actually provides more calcium for the same serving size than milk. You can always make plain yogurt tastier by adding fruits to it. If you’re looking for convenience, though, go for yogurt mixed with fruit. For healthier yogurt options, choose those without added sugars and sweeteners.
- Green Vegetables
Kale contains about 250 milligrams (source: usda) of calcium per 100 grams, Kale is a nutrient-rich green leafy vegetable packed with essential vitamins and minerals, including calcium. Additionally, kale is an excellent source of vitamin K, which is essential for bone health and aids in the body’s absorption of calcium. Some other green vegetables are also good sources of calcium.
Spinach and chard are also high in calcium, but they also contain a group of molecules called oxalates that bind to calcium and make it unavailable to our bodies.
- White Beans
White beans, also known as navy beans, are a great source of calcium and fiber. A cup of white beans has more calcium than a cup of milk. You can easily replace milk by consuming white beans in your daily diet. You can make dishes like bean curry, bean soup, bean salad etc.
Calcium alone is not enough.
When it comes to actually absorbing calcium into your body, it’s not just about the calcium content of the food — it’s about the availability of that calcium in your body, which is why even though spinach has a lot There is more calcium, but it is not as bioavailable which makes it. It is unlikely to be a great source of calcium in your diet.
You also need vitamin D from your diet or from exposure to sunlight so that your body can absorb calcium.
Disclaimer: This content provides general information only including advice. It is in no way a substitute for qualified medical opinion. Always consult an expert or your own physician for more details. well health organic does not take responsibility for this information.
