16 Meals With Extra Calcium Than Milk

Calcium is a mineral that performs essential roles within the physique, similar to regulating nerve operate and offering construction to the bones and enamel.

When you’re attempting to spice up your calcium consumption, consuming calcium-rich meals will help. Milk is a significant supply of calcium in many individuals’s diets, offering 306 milligrams of calcium per cup, or 23.5% of the Every day Worth (DV).

Nevertheless, many different meals comprise calcium, some offering greater than milk.

Yogurt is a fermented dairy product wealthy in important vitamins like calcium, protein, and vitamin B12. One cup of yogurt accommodates 415 milligrams of calcium, or 32% of the DV.

Research present that kids and adults who recurrently eat yogurt have increased intakes of calcium, magnesium, potassium, and vitamin D. Yogurt customers are additionally extra prone to meet nutrient consumption suggestions for calcium, magnesium, and potassium than nonconsumers.

A 3.75-ounce can of sardines with bones accommodates 351 milligrams of calcium, or 27% of DV.

Sardines are additionally a wonderful supply of B12 and selenium, with the identical serving offering 343% of the DV for B12 and 88% for selenium. The physique wants vitamin B12 for neurological operate, pink blood cell manufacturing, DNA synthesis, and metabolism. Selenium is crucial for immune and thyroid operate.

Sardines additionally comprise excessive ranges of the omega-3 fatty acids EPA and DHA, which have highly effective antioxidant and anti inflammatory properties.

The bones present in canned sardines are comfortable and fit for human consumption. Selecting sardines that comprise bones is a greater choice for folks attempting to spice up their calcium consumption, as fish bones are a pure supply of readily-absorbed calcium.

Kefir is a fermented yogurt drink with spectacular health-promoting properties. A 1-cup serving of kefir accommodates 316 milligrams of calcium, or 24% of the DV.

Kefir accommodates different vitamins, similar to protein and vitamin A, and is an effective supply of probiotics, stay microorganisms that will enhance digestive well being. Probiotics decrease intestinal irritation markers, help the expansion and performance of helpful micro organism, and promote a balanced intestine surroundings.

Tofu is a nutritious soy-derived product that is excessive in calcium. Some tofu is made with calcium salts, similar to calcium sulfate, which assist agency up the tofu and enhance its calcium content material.

A half-cup of agency, calcium-set tofu accommodates 861 milligrams of calcium, or 66% of the DV. Tofu is a well-liked protein supply for folks following plant-based diets. It additionally gives minerals that are usually low in lots of vegetarian and vegan diets, like selenium, zinc, and iron.

Some juices are fortified with calcium, which means it is added in the course of the manufacturing course of. Fortified meals assist enhance the general public’s dietary consumption of sure vitamins, like calcium, by placing the nutrient in an accessible, easy-to-consume meals supply.

One cup of fortified orange juice accommodates 349 milligrams of calcium, or 27% of the DV. Orange juice can also be a wonderful supply of vitamin C, with the identical serving overlaying over 400% of the DV. Vitamin C is a robust antioxidant within the physique. It is wanted for collagen manufacturing, immune operate, and extra.

Sesame seeds are tiny however full of vitamins like magnesium, copper, iron, thiamine, zinc, and calcium.

1 / 4-cup serving of dried sesame seeds accommodates 351.2 milligrams of calcium, or 28% of the DV. The identical serving covers 30% of your each day wants for magnesium, a mineral required for blood strain and blood sugar regulation, stress response, and constructing and sustaining robust bones.

Soy milk is usually fortified with calcium, making it calcium supply for individuals who do not drink dairy milk. A cup of Silk Authentic Soy Milk accommodates 450 milligrams of calcium, or 35% of the DV.

Soy milk can also be supply of protein, a nutrient missing in plant-based choices like almond milk and coconut milk. A cup of Silk Authentic Soy Milk accommodates 8 grams of protein, which will help folks following plant-based diets meet their each day protein wants.

A cup of shredded mozzarella cheese accommodates 566 milligrams of calcium, or 43.5% of the DV. Mozzarella can also be wealthy in protein, with the identical serving offering 24.9 grams of protein.

Protein helps sluggish your digestion, which helps you are feeling full after consuming and slows the absorption of sugar into your bloodstream. Including protein-rich meals, like mozzarella, to meals and snacks will help you keep your ultimate physique weight and regulate blood sugar ranges.

Canned salmon is one other seafood product that is full of calcium.

A 454-gram can of canned salmon accommodates 967 milligrams of calcium, or 74.3% of the DV. Like sardines, the bones in canned salmon are comfortable and fit for human consumption, offering a wonderful supply of calcium that your physique can simply soak up.

Canned salmon can also be full of protein and different vitamins important to well being, like vitamin B12, selenium, and zinc.

Parmesan is a tough, salty cheese that is an amazing supply of calcium. An oz of parmesan accommodates 335 milligrams of calcium, or 25.7% of the DV.

Parmesan cheese is decrease in lactose (milk sugar) than comfortable cheeses like mozzarella. It might be a greater choice for people who find themselves delicate to lactose and expertise signs like fuel and bloating after consuming high-lactose meals.

Lamb’s quarters is a wild-growing inexperienced that is very excessive in calcium. A 100-gram serving of uncooked lamb’s quarters accommodates 309 milligrams of calcium, or 23.7% of the DV. It is also supply of potassium, a mineral wanted for wholesome blood strain management.

Lamb’s quarters are increased in minerals like calcium than different extra generally consumed greens, similar to spinach.

Like juices, many breakfast cereals are fortified with calcium. Relying on the sort, fortified breakfast cereal can present 100-1,000 milligrams of calcium, or 10-100% of the DV per serving.

Fortified cereals excessive in calcium are a good selection for folks on a tighter finances who’ve elevated calcium wants, as cereals are shelf-stable and reasonably priced.

Like soy milk, almond milk is usually fortified with minerals like calcium. One cup of Almond Breeze Unsweetened Authentic Almond Milk accommodates 450 milligrams of calcium, or 35% of the DV.

When you’re following a plant-based eating regimen, selecting fortified almond milk will help you meet your each day calcium wants. Almond milk is a protected choice for folks with lactose intolerance and dairy allergic reactions.

Cheddar is a well-liked cheese that is full of vitamins, together with calcium. A 2-ounce serving of cheddar cheese accommodates 398 milligrams of calcium, or 30.6% of the DV.

Cheddar additionally gives different crucial vitamins, like protein and vitamin A. Vitamin A is required for imaginative and prescient, reproductive well being, immune operate, and regular progress and growth. A 2-ounce serving of cheddar cheese covers 16.3% of your each day wants for vitamin A.

Collard greens are a cruciferous vegetable exceptionally excessive in calcium. A 1.5-cup serving of cooked collard greens gives 402 milligrams of calcium, or 30.9% of the DV.

Collard greens are additionally excessive in fiber, which is essential for digestive well being, in addition to vitamin C, magnesium, and B nutritional vitamins.

Ricotta cheese is a creamy dairy product that is wealthy in calcium. A cup of ricotta cheese gives 507 milligrams of calcium, or 39% of the DV.

Ricotta cheese can also be excessive in protein, selenium, phosphorus, and a number of other B nutritional vitamins.