Foods That Contain More Calcium Than Milk
Written by: Brandi Monasco
Many people are unable to tolerate milk or simply limit milk and other dairy products in their diet, which isn’t a bad thing at all, but this can often cause people to have a lack of calcium, or a calcium deficiency.
Some more severe signs of calcium deficiency include:
- Brittle nails
- Muscle spasms
- Brain fog
- Tingling in hands or feet
The good thing is though that there are other foods that actually contain more calcium than milk.
If you are one of the many people who do not drink milk or eat dairy products, there are foods that you CAN eat that contain just as much, if not more, calcium than milk.
Dark Leafy Greens
Dark leafy greens contain more calcium than milk. They also contain high amounts of vitamin A, vitamin C and fiber. You can mix these dark leafy greens with garlic and olive oil for a healthy side dish and to get the most health benefits out of them.
Almonds are packed with nutrients and vitamins, particularly calcium. In addition to calcium, almonds also have potassium, vitamin E and iron.
When served fried or steamed, collard greens can be a great way to add calcium to your diet. They have a higher calcium content than milk. They also contain phenols, which are compounds that aid in fighting cancer.
Kale is one of the most popular vegetables for many people. Kale contains more calcium than milk and can be consumed in many way, such as being added to a smoothie or steamed. Kale also contains vitamin K and antioxidants that help in protecting against colon and prostate cancers.
Tofu is also a great source of calcium; it contains less calories which therefore, makes it a great substitution for many people. Tofu contains high amounts of iron and protein as well, which makes it a particularly popular substitute for meat. It is also a great source of magnesium.
Chickpeas are yet another superfood that contains more calcium than milk. They can contain up to 315 mg of calcium in 1 ½ cup. Chickpeas also contain protein and fiber. You can prepare chickpeas by cooking them in olive oil then adding a pinch of salt. You can also mix chickpeas with white beans to make a white bean soup.
Sardines have a high calcium content. Just a three ounce serving of sardines contains 370 mg of calcium. Like other fish, sardines also contain omega 3 fatty acids as well as vitamin D. Eating sardines on a regular basis can ensure that you are getting the calcium that your body needs.
What are your favorite natural sources of calcium? Share with us in the comments below!
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Brandi Monasco is a freelance writer, graphic designer and social media manager from Texas. She graduated with a Bachelor’s Degree in Communication Arts and has recently found a new love for health and nutrition.
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