Calcium rich foods : Alternatives to Milk
June 10, 2023
While milk is a well-known source of calcium, there are several other foods that are also rich in this essential mineral. Here are 12 examples of foods that are high in calcium:
- Sesame Seeds: These tiny seeds contain a significant amount of calcium. You can sprinkle them on salads, stir them into yogurt, or use them in cooking and baking.
- Almonds: Almonds are not only a good source of healthy fats but also contain calcium. They make for a nutritious snack or can be added to various dishes.
- Sardines: These small fish are an excellent source of calcium due to their edible bones. Canned sardines packed in oil or water can be enjoyed on their own or added to salads, pasta, or sandwiches.
- Spinach: Although spinach has a lower calcium absorption rate compared to some other sources, it still contains a decent amount of calcium. Include spinach in salads, smoothies, or cooked dishes.
- Tofu: Made from soy milk, tofu is a plant-based source of calcium. It is versatile and can be used in stir-fries, curries, or even blended into smoothies.
- Kale: Kale is a leafy green vegetable that contains calcium along with various other vitamins and minerals. Use it as a base for salads or sauté it as a side dish.
- Broccoli: Broccoli is not only rich in vitamin C and fiber but also provides a good amount of calcium. Enjoy it steamed, roasted, or added to stir-fries.
- Chia Seeds: These tiny seeds are a powerhouse of nutrients, including calcium. They can be used in puddings, smoothies, or as an egg substitute in baking.
- Figs: Figs are a delicious and nutritious fruit that contains calcium. They can be enjoyed fresh or dried and make for a sweet addition to salads or oatmeal.
- White Beans: White beans, such as navy beans or cannellini beans, are a great source of calcium, along with fiber and protein. Add them to soups, stews, or salads.
- Oranges: While not as high in calcium as some other foods on this list, oranges still contribute a small amount of calcium. They are a refreshing and nutritious fruit to include in your diet.
- Canned Fish with Bones: Canned fish like salmon or mackerel that includes the bones provides a good amount of calcium. These fish can be used in salads, sandwiches, or made into patties.
Remember, when incorporating these foods into your diet, it’s important to consider overall calcium absorption and balance it with other nutrients to maintain a healthy diet.
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