It’s no secret that calcium is an important mineral in the human body. It helps build and maintain healthy bones, teeth, muscles, and nerves. Without enough calcium in your diet, you could be at risk for osteoporosis, hypertension, or even heart disease. The good news is that there are plenty of foods out there with more calcium than milk! Check out our top 10 list below to see which ones we recommend trying today!
This vegetable makes the list because one serving has over twice as much calcium as a glass of nonfat milk. Add broccoli florets into any dish from salads to stir fry dishes to get your daily requirement of this mineral without missing out on any flavor!
If you’re a cheese lover, your calcium intake is probably pretty high. One ounce of cheddar has over 200 mg more calcium than nonfat milk. Just be sure to stick with low- or fat-free cheeses as they have the same amount of this nutrient as their full-fat counterparts.
These nuts are rich in fiber and protein, making them an excellent replacement for animal products like red meat containing no vitamins A, C, E, or K and all sorts of heavy metals (yes even organic red meats). Plus coconuts provide 35% more calcium per 100 grams than skimmed milk. Try some coconut water today instead of soda to get hydrated and boost your calcium intake.
4- Leafy Greens
Spinach, kale, collards, and beet greens are all great sources of calcium that will also contribute to a healthy diet with vitamins A, C, E, or K as well. Taking some time out for these vegetables every day can lead to the prevention of chronic conditions like heart disease or cancer while boosting bone density too!
These little beans pack a potent punch when it comes to protein, fiber, and calcium – one cup has more than 300 milligrams in just half an hour (the same amount you would get from drinking three cups of milk). And they don’t have any saturated fat either, so go ahead and indulge guilt-free! Plus there is nothing better than mashing up a can of beans and adding it to your burrito or taco filling.
6- Soy Milk
One cup contains about 300 milligrams of calcium but is known for having some benefits as well, such as lowering the risk of breast cancer due to phytoestrogen compounds that mimic estrogen in our bodies. And if you have trouble digesting dairy products like milk then soy milk might be a great substitute!
7- Almonds (and other nuts)
Pretty much any nut you enjoy will give you an added boost of calcium – one ounce has about 100 milligrams which is just over half what’s recommended daily intake level from food sources alone. Plus, they are rich in protein, so there’s no need to worry about balancing your diet.
8- Fortified Oatmeal
One serving of fortified oatmeal will give you 40% of your daily recommended intake – but prepare yourself because this ain’t no Chef Boyardee breakfast cereal (although those are still surprisingly high in protein). It takes some preparation and cooking time so might not always be an option for mornings on the go. But if you’re looking for a quick snack that packs some good stuff into it, try making a few cups ahead of time and storing them until needed or popping one open when hunger strikes.
9- Dried Figs
One serving of dried figs will give you a whopping 60% of your daily recommended intake. Not to mention, they’re rich in fiber and antioxidants too so are pretty much the perfect snack.
Quinoa is a whole grain and healthy alternative to rice that can be eaten as the main part of any meal. It has protein, which keeps you full for longer and many essential amino acids- all vital to our health. 1 cup of cooked quinoa contains about 100 mg of calcium; it’s important not only for growing bones but also for your heart health.