No one can deny that milk is rich in calcium. However, not everyone can tolerate milk, such as those who are lactose intolerant or allergic to milk protein. Furthermore, canned and bottled milk products may contain preservatives. The following foods are also rich in calcium and are ideal choices for those who cannot consume milk. Additionally, having a diverse diet will promote a healthier body.
Tofu
Tofu is made from soybeans and is an excellent source of calcium. Due to the coagulation process used in making tofu, it can contain as much calcium as a glass of milk per serving. Eating tofu also provides additional vitamins and beneficial plant-based proteins. However, be sure to choose tofu from reputable sources to avoid impurities.
Sardines
Sardines are also a rich source of calcium. Eating crispy fried sardines, including the bones, is a good way to increase calcium intake. Sardines are also a valuable source of omega-3 fatty acids.
Almonds
Almonds are calcium-rich and contain healthy fats. Almonds are also rich in beneficial omega fats for the body.
Figs
Figs provide a significant amount of calcium, making them a sweet and nutritious snack that can meet daily calcium needs. Fresh figs can be soaked, squeezed, or eaten raw. You can enjoy Turkish figs or American figs, both of which are nutritious.
Kale
Kale, a cabbage family vegetable, is rich in fiber and calcium. Whether steamed, stir-fried, or prepared in various dishes, kale is an excellent supplement for your calcium intake. Kale is also a good winter food that enhances immunity.
Oranges
Oranges not only provide vitamin C but also contain calcium, especially in the form of easily absorbed calcium citrate. Adding oranges to your diet will increase calcium and fiber absorption. Oranges are also rich in vitamins, which help improve your immune system.
Chia Seeds
Although chia seeds are not native to Vietnam, they are widely available and affordable. Chia seeds are rich in omega-3 fats and fiber, and they also contain a significant amount of calcium. Sprinkle them on yogurt, salads, or blend them into smoothies to boost your calcium intake.
Lentils
Black lentils, black beans, and kidney beans all contain a moderate amount of calcium and can be prepared in various recipes, from stews to salads, to enhance your calcium intake in your diet.
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