We all know that milk is rich in calcium, which can make your bones stronger, but not all calcium loss symptoms can be supplemented by drinking milk, such as patients with osteoporosis or loss of bone density, you need to add some other rich Foods containing calcium.
As we know, dairy products are indeed a good choice to protect bone health and a good source of calcium supplements, but the high fat content in dairy products will undoubtedly increase the risk of ovarian cancer. Studies indicate that high milk intake may increase the risk of fractures and even breast and prostate cancer.
So the question is, besides milk, what other foods can help us to add calcium? We consulted a lot of information, including reports from foreign nutrition societies and many research institutions, and found 10 types of calcium supplements for everyone. I hope you can add them to your table.
Kale is a rich source of calcium. Research has shown that an 8-ounce serving of kale contains about 360 milligrams of calcium, which can be compared to a 3-ounce can of sardines, a 4-ounce portion of skim ricotta, and even an 8-ounce cup Skim milk is comparable. In addition, kale is rich in iron, vitamin K, vitamin A, and fiber.
One serving of dried figs contains 300 mg of calcium, which is the same as a glass of skim milk. In addition, figs are also rich in potassium, fiber, and probiotics, which help maintain intestinal health and are a good choice for calcium supplementation. If you’re worried that you’re drinking too much milk, try figs.
I believe many friends know that spinach is a leafy vegetable rich in calcium. Studies indicate that a cup of cooked spinach contains about 240 mg of calcium. In addition, spinach is also rich in fiber, iron, folic acid, vitamin A, vitamin C and vitamin K.
- Soy and various soy products
Some friends who like fitness will use some edamame to add more protein to their diet. A half cup of cooked soy contains 100 mg of calcium, 120 to 750 mg of calcium per 4 ounces of tofu, and 75 mg of half a cup of tofu. These legumes are no doubt a good source of calcium.
For breakfast, you can prepare a cooked chickpea and pair it with a sandwich to add 80 mg of calcium, which is nutritious and delicious. Chickpeas can also be used as a natural calcium supplement for friends who don’t like milk!
When baking bread or making cakes, sprinkle a layer of sesame on it, which not only greatly improves the deliciousness of the pastry, but also can provide you with rich calcium and protein fiber, which is great for your health.
In addition to spinach, broccoli is also a good calcium-supplemented vegetable. Each cooked broccoli contains about 180 mg of calcium. It is worth mentioning that broccoli is also rich in vitamins C and A. Regular consumption can reduce the risk of cancer.
Pumpkin is also a good source of calcium. Each cooked pumpkin contains about 90 mg of calcium. Like other vegetables, pumpkin is also a good source of vitamin C and other nutrients.
Adding a portion of beans to your recipe can add a lot of protein and calcium to your recipe. Studies have found that each cup of cooked beans contains about 75-140 mg of calcium, which greatly supplements your body’s calcium needs.
One ounce of roasted almonds contains about 80 milligrams of calcium. If you do n’t like milk, you may wish to add some almonds to your salad or a portion of almonds for afternoon tea, which not only can supplement calcium, but also provide rich protein and Antioxidants.
In fact, in our daily life, not only milk can supplement calcium, vegetables, soybeans, and nuts are all good natural supplements for calcium. Whether you are lactose intolerant or vegan, and can’t supplement calcium through dairy products, there is always a food for you.