Milk has traditionally been regarded as an indispensable source of calcium in the diet, always touted as the key to strong bones and teeth. But little do many people know that there exist certain common foods that contain as much or even higher levels of calcium compared to one cup of milk. While lactose-intolerant individuals or vegans will definitely find some relief in these options, they might just surprise you with how effective they are when it comes to calcium supplementation.
Fortified Plant Milks
Plant milks such as soy milk, almond milk, oat milk, and pea protein milk are fortified commercially with calcium. Fortified plant drinks contain at least as much as dairy products do. As a rule, there is between 350 and 450 mg of calcium per serving in fortified plant beverages.
Calcium Fortified Orange Juice
The consumption of this juice as a breakfast drink can considerably increase your daily consumption of the mineral. Only one glass, about eight ounces, of this drink contains about 350 mg of calcium. The consumption of this juice increases the acidity of the pH value of the stomach because of vitamin C.
Spinach
Despite the high presence of iron content in spinach, many compounds that exist in the vegetable inhibit calcium uptake from it. Therefore, spinach enables you to meet the calcium demands of your body.
Kale
The popularity of kale rose on account of its reduced amount of oxalate compounds, which interfere with calcium absorption, due to the high levels of vitamins A, C, and K, all necessary for bone formation.
Soybeans
Soybeans have a high concentration of protein and calcium. Soybeans may be eaten in various ways, such as boiled soybeans or soybean milk.
Amaranth (Rajgira)
This ancient seed contains very high amounts of calcium. Along with high amounts of protein and amino acids, this edible can be incorporated in numerous ways, such as porridge, flour, or laddoos.
White Beans
These plant-based foods contain calcium, and white beans feature significant fibre and protein content. Such beans not only enhance bone health but also aid the digestive system as well. White beans lend themselves well to soups, salads, and curries.
Okra (Bhindi)
Okra is fairly common in the diet, yet it features moderate levels of calcium. Okra enhances digestive health mainly because of its fibre content.
Ragi (Finger Millet)
Ragi is an important component of many people’s diets in India as a food grain that has the highest calcium content. Its calcium content exceeds that of dairy products such as milk by volume per 100 grams. Ragi is also a good source of fiber and iron, hence aiding digestion.
Almonds
Not only do almonds contain plenty of healthy fats, but they also contain calcium. Consumption will ensure that there is increased bone density as well as reduced risk for heart disease. It will help if they are soaked overnight before eating them.
