We’ve all grown up drinking milk. Milk transports us back to our childhood when our parents insisted that we not leave the house until we finished the glass. Milk is one of the most essential sources of calcium which is not only required for stronger bones but also enhanced muscle and hormone functions. Calcium is an essential mineral for the body. Ca deficiency can lead to osteoporosis and arthritis, both of which are major medical conditions. According to health reports, most people do not consume enough calcium, which causes joint discomfort, aching muscles, and other symptoms.
Despite popular belief, milk is not the sole good source of calcium. Many foods have a higher Ca content than milk and other dairy products; those who dislike the taste of milk or are lactose intolerant might look into this list.
The effects of Calcium deficit on health
Your bones and teeth contain the majority of the Ca in your body. Your blood and tissues contain less of it. The body puts a lot of effort into keeping your blood’s calcium levels constant. If you aren’t getting enough calcium in your diet, your bones will release calcium to raise your blood level. This process can erode your bones over time and result in:
- Osteoporosis: The majority of those with osteoporosis are older folks. There is a decrease in bone mass and a higher chance of fractures. Osteoporosis symptoms typically don’t appear until a fracture.
- Rickets: This childhood illness results in delayed growth and skeletal abnormalities. Rickets is typically caused by a lack of vitamin D, however insufficient Ca can also cause it.
Foods with More Calcium than Milk
Here are a few:
Chia seeds
Two tablespoons, or one ounce, of chia seeds, provide 179 milligrams of calcium. Chia also includes boron, which improves the health of bones and muscles by assisting the body to digest calcium, phosphorus, and magnesium. Chia seeds can be added to smoothies or mixed into oatmeal or yogurt for a little crunch.
Soy milk
One cup of fortified soy milk contains nearly the same quantity of Ca as the equivalent of cow’s milk. Selecting a product that has been enriched with calcium carbonate is crucial. In addition to having less saturated fat than whole milk with lactose, soy milk is high in vitamin D.
Almonds
385 mg of calcium, or more than one-third of the daily required intake, may be found in just one cup of whole almonds. But the same portion also has about 72 grams of fat and 838 calories. A person should limit their intake to smaller portions of a quarter cup each serving, for example, even though the fat is primarily monounsaturated and healthy.
Tofu is Great for Calcium
In general, tofu is a great source of calcium. However, the Ca level varies, depending on the toughness and the brand, and it can range between 275–861 mg per half cup. To gain the advantages of the Ca, read packaging carefully and only buy tofu that has calcium salt, which producers employ as a coagulant.
Leafy greens that are dark in color have good Calcium
To obtain essential nutrients, it is recommended that we all eat as many green vegetables as possible. Calcium-rich vegetables include bok choy, mustard leaves, spinach, turnip greens, and more. These vegetables can be added to your meals as a side dish or sautéed and eaten for dinner. Making a green smoothie with yogurt, honey, and almonds is one of the greatest ways to eat these greens. You’ll adore it.
Sunflower seeds
A cup of sunflower seed kernels has 109 mg of calcium, and they are also high in magnesium, which balances the effects of calcium in the body and controls the health of the nerves and muscles. Sunflower seed kernels also contain vitamin E and copper, which work together to prevent bone loss and promote bone strength and flexibility. However, sunflower seeds can have a lot of added salt, which lowers the body’s Ca levels, so for the best health benefits, choose raw, unsalted seeds. You should also think of a single serving as being roughly one handful of kernels to avoid consuming more calories.
Broccoli Rabe
Broccoli rabe, broccoli’s bitter relative, has 100 milligrams of calcium per cup. Many dishes attempt to balance and complement the strong flavor of this robust vegetable.