10 Foods High in Calcium, Not Just Dairy!
Almost everyone knows that calcium it has many benefits, but many are still confused about what it is food high in calcium.
Calcium is not only the most abundant mineral in the body but it is important for your health. In fact, it makes up most of your bones and teeth and plays a role in heart health, muscle function, and nerve function.
For most adults, it is recommended that they consume at least 1,000 of calcium per day, although some groups need higher amounts, including teenagers, postmenopausal women, and the elderly.
Although dairy products such as milk, cheese, and yogurt are high in calcium, many non-dairy sources of calcium are available.
Here are some calcium-rich foods you can try:
Most cheese is a good source of calcium. Parmesan chocolate has the most calcium, with 242 mg — or 19 percent of the recommended nutrient — per ounce (28 grams).
Whole soft cheeses are very low, for example, 1 ounce (28 grams) of Brie provides only 52 mg, or 4 percent of the nutrients.
Your body absorbs calcium in dairy products more easily than from plant sources
Yogurt is an excellent source of calcium.
One cup (245 grams) of plain yogurt contains 23 percent of the recommended nutrient requirements for calcium, as well as doses of phosphorus, potassium, and vitamins B2 and B12.
Low-fat yogurt may be higher in calcium, with 34 percent of a cup (245 grams).
On the other hand, while Greek yogurt is a great way to get more protein into your diet, it provides less calcium than regular yogurt.
Nuts are rich in fiber, protein and micronutrients, including iron, zinc, folate, magnesium and potassium.
Some types also have adequate amounts of calcium, including kidney beans, which provide 244 mg, or 19 percent, in one cooked cup (172 grams).
White beans are also good, with 1 cup (179 grams) of cooked beans providing 12 percent of the daily requirement. Other types of beans and lentils are low, ranging from 3-4 percent of the daily requirement per cup (175 grams).
Among all nuts, almonds are among the highest in calcium. 1 ounce (28 grams) of almonds, or 23 nuts, provides 6 percent of the daily requirement.
4. Green vegetables
Leafy greens are very healthy, and many contain calcium, including collard greens, spinach, and kale.
For example, 1 cup (190 grams) of boiled cabbage has 268 mg of calcium, or about 21% of the amount you need in a day. Note that some types, such as spinach, are rich in oxalate, which is a natural chemical that binds to calcium and interferes with absorption.
Therefore, although spinach is rich in calcium, it is not absorbed as well as other calcium-rich vegetables that do not contain oxalate, such as kale and mustard greens.
Citing Healthline, edamame beans are young soybeans, sold while they are still wrapped in their pods.
One cup (155 grams) of cooked edamame contains 8 percent of the daily value of calcium. It is also a good source of protein and provides all the daily folate in one serving.
6. Soy milk
Citing Health News Today, a cup of fortified soy milk contains about the same amount of calcium as cow’s milk.
It is important to choose products fortified with calcium carbonate. Soy milk is also rich in vitamin D, and contains less fat than lactose-free milk.
Just 2 cups of chopped raw kale provides about 180 mg of calcium. Kale is also low in calories, with every 100 grams containing only 35 calories.
A cup of frozen broccoli has 87 mg of calcium.
One large potato contains 68 mg of calcium. Also, this vegetable is rich in potassium and vitamins A and C. Sweet potatoes are low in fat and calories. They are popular as a side dish in some parts of the world.
One cup of raw okra contains 82 mg of calcium. Okra is also an important source of protein, fiber, iron, and zinc as well as being a calcium-rich food.