When we talk about your daily dose of calcium, what comes to your mind? A tall glass of milk, perhaps? But what if we told you that there are a whole lot of other healthy foods that contain copious amounts of calcium even more than a glass of milk? So, if you have been unwillingly chugging a glass of milk every day to get your calcium dose, you can try turning to these foods instead. You won’t be disappointed. A regular glass of milk (250 ml) contains roughly about 300 mg of calcium as per the United States Department of Agriculture (USDA). Let’s look at foods which can beat that.
1. Chickpeas: As per the USDA, one and a half cup of chickpeas contains about 315 mg of calcium along with filling fiber and protein. You can roast them and eat them as a snack with lime, onions and tomatoes or use them to make a wholesome soup.
One and a half cup of soybeans contains about 315 mg of calcium. Photo Credit: Istock
2. Dark leafy greens: There’s a reason why Popeye loved his spinach. Dark leafy green vegetables like spinach, bok choy, mustard leaves and turnip greens are all great calcium boosters. Two cups of turnip greens contain about 394 mg of calcium. Use them in your daily meals, bung them in salads, spread them in sandwiches or if you’d like to experiment try a green smoothie with nuts and yogurt.
Spinach, mustard leaves and turnip greens are all great calcium boosters. Photo Credit: Istock
3. Almonds: Almonds are great brain boosters but did you know that they are packed with calcium too? A 3/4 cup of almonds can give you about 320 mg of calcium. Almonds are also rich in fiber and Vitamin E.
(Also read: Why Soaked Almonds are Better Than Raw Almonds)
Almonds are great brain boosters. Photo Credit: Istock
4. Salmon: Seafood lovers, rejoice! One serving of delicate salmon may contain up to 340 mg of calcium. Of course, you can’t switch to salmon for your daily needs, but it’s good to know what to order next time you’re out for a healthy meal at a fancy restaurant.
Salmon is a great source of calcium.
5. Dried Figs: These lovely sweet treats pack a whole lot of calcium along with a dose of powerful antioxidants. One and a half cup of dried figs will contain about 320 mg of calcium. But remember, figs are high in calories too. You can add a handful to your breakfast bowl or sneak them in a an energy bar or a trail mix.
These lovely sweet treats pack a whole lot of calcium. Photo Credit: Istock
6. Chia Seeds: 100 grams of chia seeds contain a whooping 631 mg of calcium. Let’s make this simpler for you – about three tablespoons of chia seeds will have more calcium than a glass of milk. So, don’t shy away from these tiny wonders.
( Also read: How to Eat Chia Seeds)
Chia seeds are considered great superfoods.Photo Credit: Istock
It is good to include these foods in your diet along with milk to get balanced nutrition daily. Calcium is an important mineral that your body requires and a good diet should take care of all your needs.