When we talk about your daily dose of calcium, what comes to your mind? A tall glass of milk, perhaps? But what if we told you that there are a whole lot of other healthy foods that contain copious amounts of calcium even more than a glass of milk? So, if you have been unwillingly chugging a glass of milk every day to get your calcium dose, you can try turning to these foods instead. You won't be disappointed. A regular glass of milk (250 ml) contains roughly about 300 mg of calcium as per the United States Department of Agriculture (USDA). Let's look at foods which can beat that.
Also Read:Milk Vs. Ragi: Which Ingredient Has More Calcium?
Here Are 6 Foods That Contain More Calcium Than A Glass Of Milk:
1. Chickpeas
As per the USDA, one and a half cup of chickpeas contains about 315 mg of calcium along with filling fiber and protein. You can roast them and eat them as a snack with lime, onions and tomatoes or use them to make a wholesome soup.
2. Dark Leafy Greens
There's a reason why Popeye loved his spinach. Dark leafy green vegetables like spinach, bok choy, mustard leaves and turnip greens are all great calcium boosters. Two cups of turnip greens contain about 394 mg of calcium. Use them in your daily meals, bung them in salads, spread them in sandwiches or if you'd like to experiment try a green smoothie with nuts and yogurt.
3. Almonds
Almonds are great brain boosters but did you know that they are packed with calcium too? A 3/4 cup of almonds can give you about 320 mg of calcium. Almonds are also rich in fiber and Vitamin E.
4. Salmon
Seafood lovers, rejoice! One serving of delicate salmon may contain up to 340 mg of calcium. Of course, you can't switch to salmon for your daily needs, but it's good to know what to order next time you're out for a healthy meal at a fancy restaurant.
5. Dried Figs
These lovely sweet treats pack a whole lot of calcium along with a dose of powerful antioxidants. One and a half cup of dried figs will contain about 320 mg of calcium. But remember, figs are high in calories too. You can add a handful to your breakfast bowl or sneak them in a an energy bar or a trail mix.
6. Chia Seeds
100 grams of chia seeds contain a whooping 631 mg of calcium. Let's make this simpler for you - about three tablespoons of chia seeds will have more calcium than a glass of milk. So, don't shy away from these tiny wonders.
Also Read: I Drank Chia Seeds Water For A Week And This Is What Happened To My Body
Want To Know More About Calcium? Here Are Some Common Questions...
1. What Are The Signs Of Calcium Deficiency?
Common signs of calcium deficiency include muscle cramps, weakness, and fatigue, brittle nails, and osteoporosis. Severe deficiency can lead to numbness and tingling in fingers and toes.
2. Which Food Has The Highest Amount Of Calcium?
While many foods are rich in calcium, some of the highest sources include dairy products like cheese and milk, leafy greens like kale and broccoli.
3. How Can You Increase Your Calcium Intake Naturally?
You can increase your calcium intake naturally by consuming calcium-rich foods like dairy products, leafy greens, and certain types of fish like salmon and sardines.
4. What Are The Benefits Of Calcium For The Body?
Calcium is essential for building and maintaining strong bones and teeth, supporting muscle function, and enabling nerve function. It also plays a role in hormone regulation and blood clotting.
It is good to include these foods in your diet along with milk to get balanced nutrition daily. Calcium is an important mineral that your body requires and a good diet should take care of all your needs.