Surely you already know that calcium plays an important role in maintaining bone and dental health, while also supporting muscle function. Most people mistakenly believe that milk is the richest source of calcium. However, there are many other foods that can provide more calcium than milk, suitable for vegetarians and those who cannot tolerate lactose.
In a 245ml cup of milk, there is only 309mg of calcium, while the recommended daily intake for adults is 1.3g. So to supplement the recommended amount of calcium, you can use the following foods:
Tofu
This food is very nutritious and offers many health benefits. In 250g of tofu, there is 1.6g of calcium, exceeding the daily requirement. However, the amount of calcium in tofu may vary depending on the preparation method.
In addition, tofu is also a rich source of protein with all essential amino acids like eggs and chicken. Isoflavones, a group of antioxidants in tofu, also provide various health benefits such as reducing the risk of cancer, heart disease, and diabetes. Additionally, tofu has positive effects on bones and the brain.
Kale
The nutritional content of kale surpasses many other vegetables. In 245g of kale, there is 622mg of calcium, providing 48% of the daily requirement, contributing to maintaining strong bones. This later variety is considered a superfood, being an energy source with high fiber, antioxidants, vitamin C, K, calcium, and iron.
In particular, the fiber and antioxidants in kale can fight against type 2 diabetes and a range of cancers. Additionally, potassium and fiber enhance cardiovascular health by reducing blood pressure and cholesterol levels.
Almonds
Almonds are a versatile nut praised for their nutritional properties. The amount of almonds for a 245ml cup provides over 600mg of calcium, meeting nearly half of the daily requirement. Additionally, almonds contain abundant antioxidants that protect cells, prevent aging, and diseases.
Furthermore, almonds also contain a lot of vitamin E and magnesium. Vitamin E is an antioxidant, and magnesium helps control blood pressure and blood sugar levels. Due to their low carbs but high healthy fats, protein, and fiber content, almonds are used as a healthy snack that helps with weight control.
Chia seeds
Although small, chia seeds have gained the status of a superfood due to their rich nutrients and their application in cuisine. Each serving of chia seeds in a 245ml cup contains 1.5g of calcium, exceeding the daily requirement.
In addition, chia seeds are rich in fiber, protein, and beneficial fats like omega-3 fatty acids, which are good for the heart. These qualities make chia seeds a key player in promoting the feeling of fullness and supporting weight loss.
Moreover, the fiber and omega-3 fatty acids in chia seeds contribute to cardiovascular health by reducing cholesterol and blood pressure levels.
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