The human body needs several vitamins and nutrients in proper proportions to stay healthy and fit. Calcium is also one of them, which is important to strengthen the bones as well as overall health. Experts advise adults aged 19-50 to take 1000 milligrams of calcium daily. It also helps the heart, muscles, and nerves to function properly. It is found most in dairy products like milk, curd and cheese. But those who do not consume these products or are lactose-intolerant can take a look at some non-dairy calcium-rich foods.
According to MedicalNewsToday, for people who do not consume dairy products, many food options are rich in calcium. These include chia seeds, almonds, soy milk, etc.
Chia Seeds: If you eat 2 tablespoons of chia seeds, you will get about 179 mg of calcium, as per studies. Chia seeds also contain boron, which promotes bone and muscle health by helping the body metabolize calcium, phosphorus and magnesium.
Soy Milk: Soy milk is also an excellent source of calcium. One cup of fortified soy milk contains the same amount of calcium as cow’s milk. But you must choose a product fortified with calcium carbonate. Soy milk is also rich in vitamin D and has less saturated fat compared to lactose-rich fatty milk.
Almonds: This dry fruit is also rich in calcium. You can fulfil your daily calcium needs with almonds. One cup of whole almonds contains about 385 mg of calcium, which is about one-third more than the daily required amount. It is high in calories, so eat almonds in limited quantities.
Dried Figs: You can get about 241 mg of calcium from one cup of dried figs. Figs also contain a lot of fibre and antioxidants. If you eat it after soaking it in water, it will be more beneficial. You can consume it as a snack.
Tofu: Tofu is an excellent source of calcium. It can contain 275-861 mg per half cup. Read its labelling carefully to know the benefits of calcium. Only choose tofu that contains calcium salts.
White Beans: One cup of white beans contains about 161 mg of calcium. There are many health benefits of eating white beans. It is rich in calcium as well as iron. It is a low-fat food. You can add it to soup and salad.
Sweet Potato: A large sweet potato contains 68 mg of calcium. It also contains potassium, vitamin A and vitamin C. Vitamin A is an important antioxidant that is very effective in improving eyesight, preventing cancer and preventing signs of ageing. Sweet potato is naturally low in fat and calories. Along with this, you can also consume ladyfinger, broccoli, orange and its juice, collard greens, sesame seeds, sunflower seeds, kale, etc.
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