About 99% of the body’s calcium is stored in bones, emphasizing its crucial role in skeletal health. While commonly associated with bones and teeth, calcium also plays integral roles in blood clotting, muscle contraction, regulating heartbeats, and nerve functions.
The skeletal system houses nearly all of the body’s calcium, with approximately 1% distributed in the bloodstream, muscles, and tissues.
Soy Milk
When considering milk alternatives, soy milk often comes to mind. Soy milk, including fortified varieties, is a rich source of calcium. It also provides vitamin D, making it a suitable option for those allergic to dairy products.
Chia Seeds
Chia seeds are nutrient powerhouses packed with calcium, magnesium, and phosphorus. They’re easy to incorporate into your diet, swelling up in water and taking on the flavors of the foods they’re mixed with.
Whether added to oatmeal or yogurt, chia seeds are versatile and provide a nutritional boost to any dish.
Almonds
Almonds are rich in calcium, with 1 cup containing approximately 385 mg. Consuming 1 cup of almonds daily, in any form, can fulfill more than one-third of your daily calcium intake.
Soaked almonds are a convenient option for regular consumption. The amount of almonds you should eat daily depends on your overall intake of other calcium-rich foods.
Sunflower Seeds
Like almonds, sunflower seeds are a great source of calcium, with approximately 110 mg found in a single cup. In addition to calcium, sunflower seeds are packed with magnesium, vitamin E, and copper, which support muscle and nerve health alongside their calcium content.
Sesame seeds
Sesame seeds are a common ingredient in Indian kitchens, available year-round. Just one tablespoon of these seeds, often used in parathas or ladoos, contains approximately 88 mg of calcium.
Their distinctive earthy and oily taste adds deliciousness to salads and spicy curries alike, making them a versatile and flavorful addition to various dishes.
Broccoli
Broccoli contains a similar amount of calcium to sesame seeds, with approximately 87 mg per cup. However, because broccoli is a vegetable and typically consumed in smaller portions, it’s important to include other calcium-rich foods in your diet to meet your daily calcium intake goals.
Oranges
If someone enjoy sweet and tangy oranges, eating one can provide you with about 75 mg of calcium. Including an orange as a mid-snack can be a refreshing and nutritious choice, depending on your dietary preferences and needs.
Tofu
Tofu is indeed an excellent source of calcium, but the calcium content can vary depending on its firmness and the brand. It typically ranges from 275 to 861 mg per half cup.
To ensure you’re getting the calcium benefits from tofu, it’s important to read labels carefully and choose products that are coagulated with calcium salts, as these contribute to its calcium content.
Description
Discover calcium rich alternatives for lactose intolerance: soy milk, chia seeds, almonds, sunflower seeds, sesame seeds, broccoli, oranges, and tofu.