Nutrition

10 Foods That Pack a Calcium Punch (Without the Cow’s Milk!)

Discover 10 foods that pack a calcium punch without including cow’s milk in your diet. Foods listed in this article are great for vegetarians and vegans also by edwinray
Estimated reading time: 2 min 29 sec
10 Foods That Pack a Calcium Punch (Without the Cow’s Milk!) Photo by Alex Green on Pexels

Calcium is an essential mineral that is needed for the growth and maintenance of bones and teeth. It also plays a vital role in blood clotting, muscle function, and nerve transmission.

While cow’s milk is often touted as the best source of calcium, there are many other foods that pack a calcium punch.

1. Tofu

Tofu is an excellent source of calcium and is often used as a meat substitute in vegetarian and vegan diets. One cup of tofu can provide up to 861 milligrams of calcium, making it a great addition to a calcium-rich diet.

2. Sesame seeds

Sesame seeds are a great source of calcium and can be sprinkled on top of salads, added to stir-fries or used to make tahini (sesame seed butter). Just 1 tablespoon of sesame seeds can provide 88 milligrams of calcium.

3. Almonds

Almonds are a great snack and are also packed with calcium. One ounce of almonds (about 23 nuts) can provide up to 75 milligrams of calcium. They also contain healthy fats that are beneficial for your heart.

4. Kale

Kale is a powerhouse of nutrition and is an excellent source of calcium. One cup of cooked kale can provide up to 179 milligrams of calcium. It is also rich in vitamins A, C, and K, which are essential for overall health.

5. Broccoli

Broccoli is another nutrient-dense food that is loaded with calcium. One cup of cooked broccoli can provide up to 62 milligrams of calcium. It is also rich in vitamin C, fiber, and other essential nutrients.

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6. Edamame

Edamame is a popular snack often served in Japanese restaurants. It is a great source of plant-based protein and is also packed with calcium. One cup of edamame can provide up to 98 milligrams of calcium.

7. Chia seeds

Chia seeds are a versatile superfood that can be added to smoothies, yogurt, or oatmeal. Just 1 ounce of chia seeds can provide up to 179 milligrams of calcium, making it a great addition to a calcium-rich diet.

8. Figs

Figs are a sweet and delicious fruit that is also packed with calcium. One cup of dried figs can provide up to 241 milligrams of calcium. Figs are also rich in fiber and antioxidants, making it an excellent food for overall health.

9. Oranges

Oranges are a citrus fruit that is rich in vitamin C and calcium. One orange can provide up to 52 milligrams of calcium, making it a great food to add to your diet.

10. Fortified plant-based milk

Many plant-based milk such as soy, almond, and oat milk are now fortified with calcium, making it an excellent alternative to cow’s milk. One cup of fortified plant-based milk can provide up to 300 milligrams of calcium.

Conclusion

Calcium is an essential mineral that is needed for overall health. While cow’s milk is often touted as the best source of calcium, there are many other foods that pack a calcium punch.

By incorporating these 10 calcium-rich foods into your diet, you can ensure that you are getting the nutrients your body needs to function at its best.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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