How Do You Get More Calcium?
It’s very important to get calcium in your diet, as calcium helps your bones and teeth stay strong. Many people choose to drink a glass or two of milk each day to help them with this. There’s just one problem though – what if you don’t like milk? Or worse, what if you’re allergic to it? Never fear. There’s a whole lot of calcium-rich foods that are just as good as drinking milk.
Sardines With Bones
Yes, you can eat the bones in sardines, and many people do! The soft, edible bones are where the calcium hides in a sardine dish, and the flesh part of the sardines also contain vitamin D and omega-3s, which support calcium absorption. Definitely a good one to try if you like fish but hate milk.
Tofu
Tofu with added calcium is called calcium-set tofu, and it’s great for vegans. But non-vegans love the stuff too because of the way it absorbs all the flavors on the plate. It’s also high in protein and low in fat, so it’s a really great one to try. Plus, it’s easy to get hold of.
Collard Greens
When you were growing up, your parents probably told you you’d grow big and strong if you ate your greens. And they were right! One cup of cooked collard greens provides about 260 mg of calcium. Eat them in a stew, in a soup, however you choose.
Chia Seeds
Chia seeds many be tiny, but they pack a punch. Two tablespoons of chia seeds provide around 180 mg of calcium – as well as some other important things like fiber, protein, and omega-3 fatty acids. Some people like to put them in a smoothie and drink up all the goodness.
Almonds
Do you ever put almonds on top of your cakes? That’s a wise choice, keep doing that! A handful of almonds gives you around 75 mg of calcium, and almond butter gives you even more. Almonds also offer healthy fats, fiber, and magnesium.
Orange Juice
Orange juice fortified with calcium is just what you need to go with a healthy breakfast. It’s thought it has the same amount of calcium in it as a glass of milk, and fortified OJ also provides vitamin C and helps improve calcium absorption. Just make sure you don’t get one with too many added sugars in it.
White Beans
White beans like lima beans are great for getting more calcium in your diet. One cup of cooked white beans provides around 160 mg of calcium, and they’re also rich in fiber, iron, and protein. They’re so versatile as well – they can be added to soups, salads, pasta dishes, all sorts.
Kale
People absolutely rave about kale and it turns out they’re right to. That stuff’s amazing. Just one cup of cooked kale offers about 180 mg of calcium, and it also provides important vitamins: A, C, and K. You should be able to find it at your local supermarket.
Figs
Figs are an oft-overlooked food when it comes to getting calcium in your diet. Five dried figs contain about 120 mg of calcium, making them a sweet and nutritious snack – and they’re also rich in fiber, potassium, and antioxidants.
Edamame
Edamame are basically just young soybeans, and many people find them delicious. When lightly salted and steamed to taste, edamame is a great calcium-packed food option for vegans, vegetarians, or anyone avoiding dairy.
Broccoli
Yes, broccoli is famously a hated food among children. But it’s still worth getting your kids to try it, because it will serve them well in later years. One cup of cooked broccoli provides about 60 mg of calcium, and its properties also allow the calcium to absorb well.
Bok Choy
This Chinese food is low in calories as well as being good for calcium. It’s delicious in its sweetness, contains about 160 mg of calcium per cup, and also so happens to be high in vitamins A and C. Many people like adding it to ramen.
Sesame Seeds
Having sesame seeds on your burger bun won’t get you very far (although it’s better than nothing) but tahini, a paste made from ground sesame seeds, will. Spread it on toast, stir it into dressings, or blend it into hummus for more calcium in your diet.
Okra
Okra is another calcium-heavy food that’s very versatile. It can be worked into soups and stews alike, or some people like to roast theirs. And good news: it’s also high in fiber, vitamin C, and antioxidants that help your body.
Seaweed
A lot of people swear by eating seaweed. They have it in their sushi, salads and soups. Certain types of seaweed, like wakame, can contain up to 150 mg of calcium per 100 grams – and they also contain iodine, magnesium, and fiber. It’s ideal stuff for those sticking to a plant-based diet.
