Calcium is an essential mineral for our health. Not only will it help us have strong bones and healthy teeth, but it will also support us in the optimal development and functioning of the muscles, cells and even the nervous system. It has been estimated that adults need about 1000 mg of calcium every day. If we have lactic acid allergy, lactose intolerance, we are vegetarian or just do not like the taste of milk or other dairy products, we need to make sure that we take calcium from other sources.
Cheddar cheese
Tasty and simple, but also in all sorts of combinations, this type of cheese should not be avoided if you want to benefit from an optimal calcium intake.
For example, it has been found that about 100 mg of milk contains about 125 mg of calcium. By comparison, in the same amount of Cheddar cheese we find 721 mg of this mineral, which means almost 72% of the recommended daily dose. As a percentage, it means that 477% more calcium is found in Cheddar cheese than in milk.
Natural yogurt
Even people with lactose intolerance can enjoy yogurt, as it contains a little lactose, which is converted to lactic acid due to the bacterial cultures.
Yogurt will give us protein, potassium and it is said that in order to ensure a good percentage of calcium, we should eat about 3 servings of yogurt a day.
As for Greek yogurt, it is well tolerated and can offer us up to 25% of the recommended daily calcium dose.
Sardines
Sardines contain vitamin B-12 (which is good for the nervous system) but also vitamin D.
Experts say that if we consume sardines we can enjoy a good amount of calcium, which will also be absorbed more easily due to the presence of vitamin D. For example, it has been calculated that in a can of 100 g there are about 351 mg of calcium.
Tofu cheese
Tofu is not only a very good source of protein but can also offer a good amount of calcium without consuming milk. For example, it has been estimated that half a cup of Tofu cheese contains about 434 mg of calcium.
Kale Salad
Kale salad is low in calories but full of vitamin C, vitamin A and vitamin K. As for calcium, a single portion of Kale will give you 101 mg of calcium.
Figs
There are fruits that can give us more valuable nutrients than we could imagine. For example, dried figs are an excellent source of potassium, magnesium and fiber.
In addition, we can consume them with confidence to get a source of calcium. It has been calculated that in only half a cup of dried figs we can find about 120 mg of calcium.
Almonds
Although you have not thought so far, it’s time to know that almonds are richer in calcium than milk. 183 mg of calcium (18% of the recommended daily dose) is found in half a cup of almonds.
In addition to the calcium intake, almond consumption will help you lose weight and become less prone to serious conditions such as those associated with heart disease.
Spinach
To take full advantage of calcium, focus on raw spinach. For example, it has been estimated that in a spinach cup there are about 29.7 mg of calcium.
Broccoli
Not only is it rich in vitamins A and C, but it has been estimated that it can also offer calcium without using dairy products. Specialists say that in 2/3 cup of broccoli there are 100 mg of calcium.
