16 Meals With Extra Calcium Than a Glass of Milk

Calcium is a mineral that performs vital roles within the physique, comparable to regulating nerve perform and offering construction to the bones and tooth.

In the event you’re attempting to spice up your calcium consumption, consuming calcium-rich meals can assist. 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).

Nonetheless, many different meals include 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 commonly eat yogurt have greater intakes of calcium, magnesium, potassium, and vitamin D. Yogurt shoppers 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.

The bones present in canned sardines are delicate and fit for human consumption. Selecting sardines that include 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.

Sardines are additionally a superb 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 perform, purple blood cell manufacturing, DNA synthesis, and metabolism. Selenium is important for immune and thyroid perform.

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

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, comparable to protein and vitamin A, and is an effective supply of probiotics, dwell microorganisms that will enhance digestive well being. Probiotics decrease intestinal irritation markers, assist the expansion and performance of useful micro organism, and promote a balanced intestine setting.

Tofu is a nutritious soy-derived product that is excessive in calcium. Some tofu is made with calcium salts, comparable 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 supplies 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 throughout 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 be a superb supply of vitamin C, with the identical serving masking over 400% of the DV. Vitamin C is a robust antioxidant within the physique. It is wanted for collagen manufacturing, immune perform, 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 commonly fortified with calcium, making it a great calcium supply for individuals who do not drink dairy milk. A cup of fortified soy milk could include as much as 500 milligrams of calcium, or 38.5% of the DV.

Soy milk can be a great supply of protein, a nutrient missing in plant-based choices like almond milk and coconut milk. A cup of soy milk accommodates about 8 grams of protein, which can assist 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 be wealthy in protein, with the identical serving offering 24.9 grams of protein.

Protein helps gradual your digestion, which helps you’re feeling full after consuming and slows the absorption of sugar into your bloodstream. Including protein-rich meals, like mozzarella, to meals and snacks can assist you keep your ideally suited 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 delicate and fit for human consumption, offering a superb supply of calcium that your physique can simply take in.

Canned salmon can 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 delicate cheeses like mozzarella. It might be a greater choice for people who find themselves delicate to lactose and expertise signs like gasoline 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 a great supply of potassium, a mineral wanted for wholesome blood strain management.

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

Like juices, many breakfast cereals are fortified with calcium. Relying on the kind, 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 price range who’ve elevated calcium wants, as cereals are shelf-stable and inexpensive.

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

In the event you’re following a plant-based weight loss program, selecting fortified almond milk can assist you meet your each day calcium wants. Almond milk is a secure choice for folks with lactose intolerance and dairy allergy symptoms. 

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 supplies different important vitamins, like protein and vitamin A. Vitamin A is required for imaginative and prescient, reproductive well being, immune perform, and regular development 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 supplies 402 milligrams of calcium, or 30.9% of the DV.

Collard greens are additionally excessive in fiber, which is vital 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 supplies 507 milligrams of calcium, or 39% of the DV.

Ricotta cheese can be excessive in protein, selenium, phosphorus, and several other B nutritional vitamins.