What comes to your mind when you think of increasing your calcium intake? A cup of milk, right?
Easily digestible and absorbable, milk is one of the most calcium-rich foods. A fantastic source for building bones from childhood to adulthood, a cup of milk includes 280 mg of calcium of the recommended 1000 mg.
Salmons, sardines are well known for their calcium richness. When we think about the vegetarian options, the list gets restricted. But that's a misconception. You would be surprised to know that there are various other available options that contain more calcium than milk. So if you have been drinking milk with a frown on your face all through your lives, we have some good news for you.
Read on to know about the alternatives you can choose to satiate your calcium requirement by ditching your tall glass of milk.
#1. Chickpeas
One and a half cup of chickpeas contains about 315 mg of calcium along with filling fiber and protein. You can include them in your diet in roasted, toasted, salad or gravy - any form. A dash of lime, onions, and tomatoes or a wholesome soup can also be a variation.
#2. Ricotta cheese
Cheese, being a milk product is believed to contain calcium. However, not all types of cheese have a lot of calcium, and not all of them are healthy. Some contain low calcium but are high in fat. However, ricotta cheese is healthy and also contains about 380 mg of calcium per ¾th of a cup. So, all you cheese lovers, switch to ricotta cheese and make your dishes healthier.
#3. Almonds
Almonds have a ton of benefits; one of their major ones is being a great source of calcium. A three-quarter cup of almonds is about 320 milligrams of calcium. Soaked almonds are considered healthier.
#4. Chia seeds
Chia seeds have gained a lot of popularity lately.
Adding chia seeds to your salads and dishes can make them extremely nutritious. 100 g of chia seeds contain about 631 mg of calcium, which is a lot! Some of the other health benefits of chia seeds also include aiding weight loss, improving brain function, boosting metabolism, treating infertility.
#5. Orange juice
A glass of organic, zero sugar and zero preservatives variety orange juice, is exceptionally healthy especially when consumed in the mornings and contains up to 350 mg of calcium.
The other main health benefits of orange juice include improving immunity, boosting the health of pregnant women, and burning body fat quickly by improving metabolism.
#6. Dark green leafy greens
Leafy greens are mostly healthy, and it is safe to say that spinach is the king of all, owing to its many health benefits. Spinach is also rich in calcium, as a cup of spinach contains about 394 mg of calcium. Benefits of spinach include improving the hemoglobin levels, boosting energy, improving digestive health, boosting metabolism and many more.
#7. Dried figs.
If you want a regal and sweet way to get your daily dose of calcium, eat dried figs. One and a half cups of dried figs contain 320 milligrams of calcium. Hang on, they're also high in calories, so don't get carried away. Keep a check.
#8. Oatmeal with Soy milk.
A half cup of dry plain oats will give you 200 milligrams of calcium. The whole-grain fiber fills you up and keeps things moving through your digestive system, helping to lower your cholesterol and support your heart and gut health.
You can also try cooking your oatmeal with a cup of almond milk for another 300 to 400 milligrams of calcium. If you prefer it a little crunchy, and another 36 milligrams, top it with two tablespoons of almonds.
#9. Firm Tofu
One cup of firm tofu provides a whopping 861 milligrams of calcium. the best way is to saute it and toss it in your salad.
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