30 Calcium Rich Foods Healthier Than Milk!

Foods rich in calcium are healthier than milk , which in addition to being essential for the health of the whole body, make bones strong and healthy, preventing diseases such as osteoporosis, kidney disease, fatigue and insomnia.

Adults have trouble getting enough calcium they need on a daily basis. It also helps the nerves send messages throughout the body and aids in the contraction of muscles.

For this reason, we are told to drink milk from a young age, but the only problem is that regular milk ages. Not to mention, it contains some serious calories and saturated fat if we choose the whole milk variety.

Fortunately, there are other healthy foods that contain a ton of calcium. The mineral is actually found in a ton of different foods that can help you hit the recommended daily value of 1,000 mg.

Whether your doctor is suggesting a calcium boost or you’re just concerned about your health, we’ve got some delicious and healthy new options that offer a nice change of pace especially if you’re tired of the same age.

Calcium-rich foods healthier than milk:

1. White beans:

A cup of canned white beans is a calcium-rich food as it contains 19% of your daily recommended calcium.

They are also rich in iron, which can also support bone health, oxygenate the blood, and promote healthy hair, skin, and nails. You can add them to just about anything to boost calcium, like soups, pasta, or casseroles.

Plus, beans are a great source of fiber, which is just a nutritional topping on the calcium cake! All the fiber can help your body absorb these essential nutrients. Don’t get too crazy these calories can add up if you eat them three meals a day!

2. Kale:

Two cups of raw kale has 19% of your daily recommended calcium. By making it the mainstay of your lunch salad or even tossing it into a smoothie, you can make big strides toward your calcium goal. Add other calcium-rich foods to this salad or smoothie to further increase its benefits.

3. Almond milk:

Almond milk is fortified with calcium, which means it can provide up to 30% of the amount you need every day.

It’s also much lower in calories and saturated fat than regular whole milk, so it’s ideal if you’re also trying to control your weight. It can be used to replace milk in almost all recipes with the exception of pudding.

4. Molasses:

This staple of your grandparents’ kitchen might not sound appetizing, but it’s a great source of calcium, and it’s actually very sweet and tasty. With 17% of your daily calcium in a tablespoon, you don’t need a ton to reap its benefits.

5. Instant oatmeal:

Since it is fortified with calcium, instant oatmeal is one of the calcium rich foods and great way to get a head start on your recommended daily amount early in the morning.

Although it already provides 19% of your daily value, you can get even more calcium if you pour some blackstrap molasses over it.

6. Southern Beans:

This southern bean is one of the calcium rich foods as it is full, delicious and full of calcium. Adding half a cup to your lunch or dinner will give you 18% of your daily value. Just try to hold the salt that accentuates them so well. If you need to, let them soak so the salt comes out.

7. Turnips:

This other southern culinary brand can also provide your body with the calcium it needs. A cup of boiled turnip has 20% of your daily calcium.

Why not prepare a classic southern dinner tonight with turnips, black-eyed peas and some pork chops? It’s all in the name of healthy bones.

8. Tofu Firm:

Good news for vegans, firm tofu is practically full of calcium. 86% of your daily value in half a cup, to be precise. Even if you’re not a vegetarian or vegan, try adding some tofu to your diet. It goes well with stir-fries, casseroles and pasta.

9. Vegetables:

Like turnips, cabbages are also calcium-rich foods . Just one cup cooked has 27% of your daily value, which makes it easy to add to meals as a standalone side dish.

You can also use raw kale as a sandwich substitute for bread if you’re looking for a low-calorie, high-calcium lunch.

10. Sardines:

If you can stand them, sardines can help you along the way to strong bones. These little pickled fish are great calcium-rich foods and contain 37% of your daily calcium because you eat the bones along with the rest of them, and bones are where most of the calcium resides! Maybe it’s time to order this pizza with extra sardines and cheese for extra calcium and to help mask the sardine flavor.

11. Chia seeds:

Chia seeds are tiny powerhouses full of nutrients, especially calcium. Just one spoon of chia seeds has 179 mg of calcium.

Chia seeds are great calcium-rich foods , they also have boron, which promotes bone and muscle health by helping the body metabolize calcium, phosphorus, and magnesium.

12. Yogurt:

Like chia seeds, yogurt is a calcium-rich food  and is rich in probiotic bacteria, which offer many health benefits. A cup of plain yogurt contains 30% of your recommended daily intake of calcium.

There are also other types of yogurt that are great for you. Low-fat yogurt is even higher in calcium (45% of the daily recommended), and Greek yogurt is great if you’re looking for some extra protein in your diet.

13. Whey Protein:

Whey protein is usually found in milk and has many health benefits, but it is especially rich in calcium. Even just a 30-gram scoop of whey protein has 20% of your recommended daily intake of calcium.

Whey protein is an excellent source of easily digestible protein and amino acids, it is also great for losing weight and improving blood sugar.

14. Rhubarb:

Rhubarb is a vegetable with a ton of fiber, vitamin K, calcium, and some minor amounts of several other vitamins. Rhubarb is a food rich in calcium , but not all of it will be absorbed by your body like other foods.

However, you still get about 35% of the recommended daily intake from a cup of cooked rhubarb .

15. Amaranth:

In addition to being super rich in calcium, amaranth is a calcium-rich food and a good source of folate and other essential minerals. These minerals include magnesium, manganese, iron and phosphorus.

On top of all that, a cup of amaranth leaves will provide approximately 28% of the recommended daily intake of calcium, or, if you cook amaranth grains, you will get about 12% of the recommended daily intake.

16. Edamame:

Edamame contains 10% of your recommended daily intake of calcium. Plus, edamame is super high in protein and provides your daily folate needs in one serving.

17. Dried Figs:

Dried figs are super rich in antioxidants, fiber and calcium. Dried figs are actually richer in calcium than most other nuts, with a total of 241 mg of calcium in just one scoop.

Dried figs also usually have a good amount of other vitamins and minerals, such as potassium and vitamin K.

18. Sunflower seeds:

A single cup of sunflower seeds has approximately 109 mg of calcium, which is about 11% of the daily recommended. Sunflower seeds are also great calcium-rich foods and have high amounts of magnesium, vitamin E, and copper.

All of these various nutrients together can help promote bone strength and flexibility, fighting and preventing bone loss.

19. Broccoli rabe:

So if you’ve always wanted broccoli , but a little more bitter, then this is for you. Broccoli contains 100 mg of calcium per cup, so about 10% of the recommended daily intake.

If the flavor is a little too intense for you, don’t worry, there are plenty of recipes out there with ways to smooth and complement the flavor.

20. Sweet Potatoes:

Who doesn’t love sweet potatoes ? The large sweet potato contains about 68 mg of calcium and is rich in potassium and vitamins A and C. The sweet potato is a delicious treat that you can enjoy, naturally low in fat and calories.

21. Okra:

Okra is a super versatile vegetable that can be enjoyed fried, boiled, pickled or baked. Furthermore, a single cup of raw okra contains up to 82 mg of calcium. In addition, okra is an excellent food rich in calcium and is a good source of protein, fiber, iron and zinc.

22. Orange:

Oranges and orange juice are really packed with calcium. Who would have guessed, because a large orange has about 74 mg of calcium, and a single grade of calcium-fortified orange juice can have 300 mg! This represents 30% of the recommended daily intake.

23. Pumpkin:

Pumpkin can be enjoyed in many different ways, and every cup you use has 84 mg of calcium.

That same one-cup serving can also provide 31 mg of vitamin C, which is more than a third of the recommended daily amount.

24. Arugula:

A person can eat three or four cups per serving which increases their overall intake. Not to mention, arugula contains a lot of water and is super low in calories, so arugula is one of the super efficient calcium rich foods .

25. Couve chines:

You might not be super familiar with this one. Also known as Bok choy is Chinese and super versatile, packed with nutrients. A cup of bok choy has 74 mg of calcium and provides a hefty dose of vitamins A and C to go along with it.

26. Seaweed:

This one is a little hard to find out there, but be patient. A cup of raw seaweed provides 126 mg of calcium, about 13% of the recommended daily intake. Seaweed is also full of calcium, fiber, and iodine, which promote proper thyroid function.

27. Cereals:

A single cup can provide around 114 mg of calcium, 14% of the recommended daily intake. So cereals are also known to help lower cholesterol, so it packs a double whammy with all that calcium.

28. Soy milk:

Soy milk is a fantastic choice of these calcium-rich foods for you, and it even contains more protein than regular milk. A glass of soy milk contains 300 mg of calcium, making up 30% of your recommended daily intake.

29. Mini carrots:

You can eat them raw or cooked, and they still taste fantastic and offer a healthy snack option. Eating just 15 medium-sized carrots will give you 50 mg of calcium. Of course, you can always eat more and increase your calcium intake.

30. Pod:

Useful links: 

Green beans are a powerhouse of nutrients and calcium is definitely one of their strengths. A cup of cooked green beans can provide 60 mg of calcium and pack 16% of your daily intake of vitamin C and 4 grams of fiber. Green beans are also one of the great calcium rich foods besides helping to lose weight.

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