Milk, the nemesis of millions of people worldwide, is also considered to be a great source of vitamins, good fats and of course calcium for bones and body. But what about those people who can’t have even a sip of it or are lactose intolerant? Are there alternatives to milk and other dairy products they can rely on to have their fill of calcium and all the other essential nutrients that dairy promises? Yes, indeed there are and that too in plenty.
Here’s a compilation of calcium-rich foods that you can include in your diet for nutritious and fulfilling results. So, no more fighting over that glass of milk.
Chickpeas are surely a foodie’s delight. You can eat them boiled, in a salad, roast them or cook them in a thick gravy with rich spices. Not only are they high on fiber and protein but also rich in calcium. A small serving of 100 gm chickpeas gives you 150 mg calcium.
One and a half cup of chickpeas contains about 315 mg of calcium along with fiber and protein. They also make for a yummy and healthy snack option when you roast them with a hint of lime, onions and tomatoes.
Out of all nuts, almonds have the highest amount of calcium in them. They are not just good for the brain, memory and skin, but also an amazing source of calcium.
100 gm of almond will give you 228 mg of calcium. The recommended intake for dried nuts is 30gm/day which gives 68.4mg of calcium. These nuts add a powerful nutritious punch to your everyday diet and also deliver other nutrients like fibre, manganese, and vitamin E among others that help build a healthy and fit body.
A calcium booster full of health benefits, spinach is great nutritional food. In winters, you can make spinach saag (thick sew) for great health benefits. You can also make smoothies, sandwiches, salads and even drink its fresh juice with a hint of lime as an in between meals snack. 100gm of spinach leaves you with 82.29 mg of calcium. But you need to at least consume around 700 gm of the leafy green to meet the target of calcium.
Tofu is a rich source of calcium and protein. Did you know 100 gm of tofu can add up to 111mg calcium to your body?
Among the top super foods, you must consume, it is considered to be a great alternative to milk to tank up on all the healthy nutrients, especially for those hate milk or are lactose intolerant.
Yogurt is an excellent source of calcium. Many types of yogurt are also rich in live probiotic bacteria, which have immense health benefits. 245 grams (one cup) of plain yogurt contains 30% of the RDI for calcium, as well as phosphorus, potassium and vitamins B2 and B12. Low-fat yogurt might be even higher in calcium, with 45% of the RDI in one cup i.e. 245 grams. While Greek yogurt is also a great way to get extra protein in your diet, it delivers less calcium than regular yogurt.
Disclaimer: Before eliminating milk or dairy products from your diet, we recommend you to get in touch with your doctor and nutritionist to understand the pros and cons of embarking on such a diet.