Calcium rich foods are leafy greens, krfir, soybeans, yogurt, almond milk, orange juice, oatmeal, ragi, chickpea, makhana and quinoa.
1. Leafy Greens
On most “superfood” lists, leafy greens contain minerals, including calcium. Every dark, lush garden has some calcium. However, “some leafy greens such as spinach, chard, and beet greens have high oxalic acid levels that interfere with calcium absorption,” says Palmer.
There’s good news: some of the best greens that are calcium-rich also contain less oxalic acid. For instance, collards greens have 266 mg/cup cooked, bok choy with 160 mg/cup cooked, kale at 179 mg/cup, and broccoli rabe with 100 mg/cup cooked.
Kefir is also an excellent source of calcium-containing between 300 to 400 milligrams per cup, even more than what cow’s milk offers,” Cheryl Mussatto, M.S., RD, LD.
The fermented milk beverage is “rich in potassium and magnesium. Further, research has shown that it may help reduce blood pressure. It’s also a good food source for vitamin K2. This nutrient can help reduce the formation of calcification in arterial walls.
Kefir is a fantastic ingredient in smoothies. Try our Berry-Mint Kefir Smoothie. Routhenstein recommends using kefir as a dip, incorporating spices like smoked paprika, garlic powder, and nutritional yeast if you want a delicious alternative.
Soybeans are naturally rich in calcium and one of the most versatile plant-based mineral sources. One cup of cooked beans contains approximately 100mg of calcium.
It also has high levels of other nutrients like plant-based protein fiber, folate, vitamin KB vitamins, iron, and vitamin K.
Soybeans use to create soy-based items, including soymilk and tofu. However, much of the calcium is lost during manufacturing of these products.
In reality, calcium is used in the procedure of tofu, and soymilk can be enhanced with this mineral. “Tofu can provide 200-434 mg of calcium per 4-ounce serving,” states the company.
If you are eating an entirely plant-based diet, it’s a good idea to get soy foods like tofu in your diet each day for many reasons.
Similar to milk, plain yogurt is a fantastic calcium source. It contains more calcium in the same amount of serving than milk. You can spice up plain yogurt by adding fruit.
If you’re seeking convenience, an 8-ounce container of fruit-infused yogurt offers 434 mg of calcium or a 33 percent daily value. To get healthier options for yogurt, make sure you choose yogurts free of added sugars or sweeteners.
5. Almond milk
Almond milk is produced through the mixing of ground almonds with purified water. This milk derived from nuts is generally enhanced with calcium carbonate, an element found in limestone.
Almond milk is viable if you are looking for an alternative to plant-based dairy and want to find options for soy-based drinks. But unlike soymilk and cow’s milk, almond milk isn’t an abundant source of protein.
It contains just 1 gram of protein in each cup. Like other dairy products made from plant alternatives, verify the label to ensure the almond milk you purchase is supplemented with calcium.
6. Orange juice, calcium-fortified
By the Dietary Guidelines for Americans, the consumption of 1 cup of orange juice is an entire serving of fruits. Therefore drinking it in moderation is an option to boost the amount of calcium.
Calcium-fortified orange juice is an excellent alternative to meet calcium requirements.
The Guidelines also recommend that all fruit juices in moderate quantities be a part of an appropriate diet if adults consume no more than ten fluid ounces a daily.
Every serving of oatmeal will provide you with 100-150 mg calcium. It’s also a nutritious alternative and often utilizes those following diets.
Choose natural oats, not the instant version, to reap the maximum benefits. You can enjoy oatmeal with no sugar added. Oats are also an excellent and nutritious snack.
Of all the cereals, Ragi contains the highest calcium concentration. In addition, ragi is an excellent source of amino acids and iron.
The gluten content of ragi is negligible, low in fats and non-allergenic, and easy to digest. Ragi can use a child’s diet as porridge or substituted for maida in pancakes, cakes, or dosas.
There is also the possibility of figuring out the art of making pizza with a ragi base.
Chickpeas are a significant food source of calcium. They contain vitamin A and vitamin E Vitamin C, dietary fibre, and polyunsaturated fatty acids. Further, contain potassium, magnesium, and folate.
Chickpeas are rich in nutrients and are an excellent snack option. Hummus dip, made from chickpeas, and widely used in Arabic cuisine, can be an excellent alternative to butter when it comes to sandwiches.
It can serve with snack foods such as cucumbers and carrots too. Chickpea curry is perfect for introducing this legume into your child’s diet.
Makhana is among the most popular snacks with high energy that everyone enjoys regardless of age. Also known as fox nuts, makhana contains low fat and a high protein source, fibre.
It’s also an excellent option for bone health because it is high in Calcium content. Fox nuts also ease kidney problems due to their astringent qualities.
Magnesium and potassium, as well as Phosphorus, are but a couple of the minerals that are found in makhana.
Quinoa’s health benefits make it one of the fast-increasing whole grains that are gaining on the market. It’s a great food source for vitamin E.
One can take in about 3 percent of calcium from Quinoa, a non-dairy food source of calcium. It is a favourite grain that adults, as well as youngsters, enjoy.