Referring to calcium, most people think of milk. However, there are many other calcium-rich foods for people who are lactose intolerant or vegetarians.
Calcium is an indispensable mineral for the body. It helps build strong bones and teeth, ensuring our muscle, cells and nerves work properly.
Adults need about 1,000mg of calcium per day, women over 50 should consume about 1,200mg of calcium daily, for children aged 4-18 years, this figure should be 1,300mg. However, most of us do not add the calcium we need.
In fact, not only milk but also many other foods are rich in calcium. This will help people both supplement calcium better and have a rich diet.
8 non-dairy foods that are still rich in calcium
Half a bowl of tofu (113.4gr) contains 434mg of calcium. Not only that, tofu is also a source of vegetarian protein that many people choose to consume. In tofu also contains iron, phosphorus and fiber components good for digestion.
Vitamins in tofu have many B groups, especially B1, B2, B6 … In particular, tofu is rich in isoflavones, a substance that enhances female hormones, helps women reduce diseases such as cardiovascular disease, disorders premenopause, cancer, osteoporosis …
According to Healthline, almonds are the highest in all nuts. Every 28g of almonds provides 8% of the calcium needed for a day.
Almonds also provide healthy fats and protein. At the same time, they also provide magnesium, manganese and vitamin E.
Figs contain high levels of antioxidants and fiber, and they also contain more calcium than other dried fruits. Every 28g figs contain 5% of the calcium needed in the day. In addition, figs provide a relatively high amount of potassium and vitamin K.
According to American nutritionist, Brigitte Zeitlin: Half a cup of plain oatmeal contains 200mg of calcium, in addition, oatmeal also contains a lot of B vitamins, converted into energy and boosts metabolism. If you boil oatmeal with almond milk, you can get an extra 300 to 400mg of calcium.
106gr sardines provides 351mg of calcium. In addition, sardines are an excellent source of vitamin B12, which is an important nutrient for brain and nervous system health. Sardines also contain vitamin D, an essential nutrient for bone health.
A bowl of 225g chopped kale provides 101mg of calcium. The Vietnam Institute of Applied Nutrition says this super food contains very few calories (30 calories per serving), and also provides a lot of vitamin C, vitamin A and calcium.
In addition, it also provides a huge amount of vitamin K, a nutrient that helps clotting. Therefore, this is really one of the top foods for you.
Broccoli provides a lot of calcium, for every 150 grams of broccoli provides 100mg of calcium. In addition, a serving of broccoli provides more than half of the vitamin C you need each day so it’s great for boosting immunity.
Broccoli also provides about 3 grams of protein so it will keep you full for a long time. In addition, broccoli is an excellent source of vitamin A, which is great for your eyesight.
A cup of orange juice of about 225ml provides up to 74mg of calcium.
In addition, oranges have long been the representative of vitamin C to boost immunity. But did you know that oranges also contain very few calories and are full of antioxidants, calcium helps you prevent osteoporosis and can reduce the risk of cancer, especially to fight aging.