Do you know how much calcium our body requires? Are you looking for calcium rich foods other than milk? Then you should consider reading this article. Individuals coming in age group of 19 to 50 years need 1,000 mg calcium as their daily calcium intake. Children and teens coming in age group of 9 to 18 years require 1,300 mg calcium to meet their daily body requirement of the mineral. 1,200 mg calcium is the daily calcium requirement of individuals above 50. Studies reveal that a cup of fresh milk can provide you about 300 mg calcium.
However, lots of individuals hardly absorb calcium from the cow’s milk. Also, many children and adults suffer from lactose intolerance so they cannot have milk since drinking milk subjects them to adverse, allergic reactions due to deficiency of enzyme lactase. So it becomes necessary to include healthy, calcium rich foods, which can help you absorb calcium easily without any concerns, in your regular diet.Here are top five healthy, nutritious foods that can serve as a great alternative to milk in your regular diet.
Here Are 5 Healthy Foods That Contain More Calcium Than Milk:
Collard greens are excellent source of calcium that help build and maintain strong and healthy bones. Two cups of this vegetable’s juice contains 452.2 mg calcium. Collard green can offer you about 90% of your body’s daily requirement of the mineral. Besides calcium, collard greens are rich in folic acid and vitamin B6 that aid in minimizing homocysteine levels, which tend to damage your bone structure.
Sesame seeds are another outstanding source of mineral calcium. One quarter cup of these seeds contain about 351 mg of calcium which is greater than a glass of milk. You can sprinkle sesame seeds on your daily salad. Also, you can prepare tahini by grinding sesame seeds and spread it on a whole grain toast.
Spinach is a rich source of calcium to help you have strong and health bones. Just one cup of the vegetable juice can offer you about 244.8 mg of calcium. On many occasions, you end up eating more than a cup of spinach which is why it is better than one cup of milk. By drinking just one cup of fresh spinach juice you can meet 24.5% of your daily value requirement of calcium. Also, spinach contains mineral manganese which promotes the growth and development of joint membrane and normal bone structure. Spinach offers you about 84% of your daily requirement of the mineral manganese. Also, spinach promotes nerve functions and helps you have a healthy nervous system.
Kale is one of the nutritious foods and an excellent source of calcium. A cup of raw kale juice contains about 90 mg of mineral calcium. Preparing about 3.5 cup of kale salad, you can have 315 mg of calcium which amounts to more calcium than a cup of hard-to-absorb cow’s milk. Kale can serve as one of the healthiest foods to help you meet required daily intake of calcium. In addition to this, kale is also a good source or mineral phosphorus and manganese which are crucial for the development of strong and healthy bones. Also, kale contains good amounts of vitamin K which aids in blood clotting at appropriate time and prevents great loss of blood through bleeding.
Individuals who like to eat dairy products can have plain yogurt every day since it is an excellent source of mineral calcium. Just one cup of yogurt contains about 447.4 mg of calcium. So eating a cup of fresh yogurt every day you can meet about 45% of your daily requirement of the mineral. Also, the yogurt can provide you with about 35.2 % of your daily value intake of phosphorus which is vital for the development and regeneration of healthy bones and teeth in your body.
Make sure you include all these calcium rich foods in your regular diet not just to meet your calcium requirements but also to enjoy other health benefits that they offer.