When we talk about your daily dose of calcium, what comes to your mind? A tall glass of milk, perhaps? But what if we told you that there are a whole lot of other healthy foods that contain copious amounts of calcium even more than a glass of milk? So, if you have been unwillingly chugging a glass of milk every day to get your calcium dose, you can try turning to these foods instead. You won't be disappointed. A regular glass of milk (250 ml) contains roughly about 300 mg of calcium as per the United States Department of Agriculture (USDA). Let's look at foods which can beat that.
Getting nutty can help you reach your calcium goal. A 3/4-cup serving of almonds boasts 320 milligrams of the mineral. Almonds also deliver plenty of fiber and vitamin E too. Snack on them throughout the day.
One six-ounce serving of fresh salmon offers 340 milligrams of calcium, while a five-ounce serving of canned salmon has 350 milligrams (the bones in the canned stuff pack in more calcium). An excellent source of omega-3 fats, salmon helps keep your heart healthy and prevents inflammation. It’s also a great source of vitamin D, which your body needs in order to fully absorb calcium.
#3 Organic Yogurt
Yogurt even though a dairy product is more beneficial as compared to ultra-processed milk. Organic yogurt is the best form of calcium in dairy products because of the naturally fermented process and the probiotics.
As per the USDA, one and a half cup of chickpeas contains about 315 mg of calcium along with filling fiber and protein. You can roast them and eat them as a snack with lime, onions, and tomatoes or use them to make a wholesome soup.
#5 Collard Greens
When served fried or steamed, collard greens can be a great way to add calcium to your diet. They have a higher calcium content than milk. They also contain phenols, which are compounds that aid in fighting cancer.
#6 White Beans
Creamy and light, these legumes are a great source of calcium and iron. Add them to a pasta dish with veggies and make your own hummus with white beans.
Spinach is an excellent course of calcium, containing 244.8 mg per cup. On most occasions you will eat more than one cup, making spinach a better source of calcium than a cup of milk. One cup accounts for 24.5% of your daily value intake. Also, manganese supports growth and development of normal bone structure and joint membranes. Spinach contains 84% of your daily value intake of manganese.
Kale is a highly nutritious product that should be indispensable in vegetarian meals.This vegetable, with 212 mg per 100 grams, not only offers more calcium than cow’s milk but also contains more iron than beef.
#9 Sesame Seeds
Sesame seeds are another great source of calcium. One-quarter of a cup gives you 351 mg of calcium, which trumps a glass of milk. You can easily sprinkle a quarter cup into your salad or spread tahini (sesame seed paste) onto some whole grain toast. Tahini is a butter-type paste made from ground and hulled sesame seeds, and can be served on its own or can be found within hummus or baba ghanoush. This healthy food is a great calcium alternative.
#10 Chia Seeds
100 grams of chia seeds contain a whopping 631 mg of calcium. Let's make this simpler for you - about three tablespoons of chia seeds will have more calcium than a glass of milk. So, don't shy away from these tiny wonders.