Before we jump to the list of the four foods that contain more calcium than milk, it is better to discuss why we need calcium? And, what you can have besides milk to fulfil calcium requirement.
Calcium is known as one of the essential minerals that your body needs to function properly. You must have heard about the fact that calcium plays a vital role to strengthen your bones and muscles. But calcium also prevents your system from blood clots and makes sure that your heart beats properly.
Do you have a well-balanced diet? If yes, you really do not have to worry about your calcium intake but not many people follow a healthy diet and this can lead to calcium deficiency or lack of sufficient calcium that your body requires. Especially people who are lactose intolerant and cannot have dairy products are more prone to lack calcium and therefore it is better to know the alternative powerhouse of calcium so that you can fulfil your calcium without consuming the dairy products.
Four Foods that are the Powerhouse of Calcium:
1. Beans are brilliant:
Adding beans to your meals is an excellent choice to fulfil the calcium requirement because beans are rich-in calcium and people who are lactose intolerant should definitely go for beans. Remember, having beans means you are nourishing your system to get stronger bones and muscles. You can have various types of beans, 100g of kidney beans contains around 140 mg, and 100g of soybeans contains 280 mg. You can also have white beans and chickpeas because 100g of these beans contains around 160 g of calcium.
2. Green Fresh Vegetables:
Yes, even green vegetables are rich-in calcium and if you do not overcook these vegetables, you can get a decent amount of calcium and protein from these vegetables. 100 g of kale contains 250 milligrams of calcium which is more than milk. You can also have other green leafy vegetables to fulfil the calcium need but make sure you do not overcook and if you can eat these leafy vegetables in raw form, it is even better.
3. Dry Fruits and seeds:
A handful of nuts is way better than snacking on junk foods if you feel a little hungry then you can have a handful of nuts and you are ready. You can have various types of nuts but almonds are best amongst all the nuts because 100g of almonds gives you 260mg of calcium. However, you can also have other types of nuts and seeds like hazelnuts, walnuts, sesame seeds (980mg per 100g) and Brazil nuts to getting excess nutrition. You can also add roasted nuts to your smoothies, juices, homemade flour cake and cookies. Without any question nuts and seeds are excellent to get the calcium mineral amongst all the vegan sources.
4. Tasty tofu:
This is one of the best sources of calcium, tofu is made of soya milk and to prepare tofu you need to use calcium sulphate. 100g of tofu provides 680 mg of calcium, which is great to have in the form of soup. You can add this to your salads or even sandwiches and bread. Most tofu is made from soybeans but some tofu is made from coagulant and these types of tofu contain less calcium compared to soy tofu.
However, having these types of foods that do not include dairy products is good for people who are lactose intolerant and therefore it is important to be informed regarding such food options.
Also, calcium is an essential mineral and its deficiency is not good for your overall functioning of the system and therefore it is better to add these above food options to your meals.
There are some other options, like fortified foods options, where you can get an abundance of food options that are high in calcium. You can have cereals, orange juice, plant-based drinks like rice drinks and soy drinks and bread in your breakfast which contain a decent amount of calcium.
In other countries like the UK, you get a fortified food option in which you can add the powdered form of calcium (calcium carbonate) in bread, flour and soy milk in the form of Tri-calcium. Tri-calcium is a type of natural calcium that is found in dairy milk.
You need to understand that your body also needs a sufficient amount of vitamin-D because without a sufficient amount of vitamin D it is difficult to absorb calcium. So, no matter what you eat you need other things to fulfil the calcium requirements. In case you are deficient in calcium or vitamin D, it is important to consult a doctor and once you get the guidance on what type of food; you need to have more in your meals, you will overcome the deficiency.