Foods full of calcium that are just as good for you as milk

For a long time, milk has been the superstar when it comes to getting enough calcium. But did you know there are plenty of other yummy options packed with this important nutrient? If you're not a fan of milk or can't have it due to allergies, don't worry! There are lots of tasty foods that can give you the calcium your body needs.

Why is Calcium Important?

Calcium isn't just about strong bones and teeth – it does a lot more for your body. It helps your muscles work, your nerves send messages, your blood clot properly, and your cells talk to each other. If you don't get enough calcium, your bones can become weak and you might be more likely to break them, especially as you get older.

Beyond Milk: Calcium-Rich Foods

While milk is a great source of calcium, it's not the only player in town. Check out these foods that can give you a good dose of calcium:

1. Cottage Cheese:

Cheese is renowned for its abundant nutritional content, encompassing essential elements like sodium, calcium, protein, zinc, and vitamin A. Beyond its bone-strengthening properties, consuming cheese contributes to maintaining optimal blood pressure levels. A mere 100 grams of paneer contains a remarkable 42 percent of the recommended daily calcium intake, making it an excellent choice for enhancing bone health and offering various other advantages. Hence, if milk isn't your preference, cottage cheese emerges as a valuable and beneficial alternative.

2. Almonds:

Almonds are super healthy nuts. Eating a small bunch every day is great for your health. They have lots of calcium – good for your bones. In a tiny bit of almonds, you get a good amount of calcium, like 76 milligrams. Almonds also have other good things like vitamin E, magnesium, fiber, and protein. Eating some almonds can make your bones strong, help your body fight off sickness, and make your tummy feel good.

3. Curd (Yogurt): 

Curd, a creamy food like yogurt, is great for your bones. If you eat it every day, you'll get lots of calcium. Curd is not only good for your bones, but it also has special things called probiotics that help your tummy stay healthy. When you eat curd, it makes your bones strong and your tummy happy. Just a bowl of curd has around 300 mg of calcium, which is a good amount for your bones.

4. Soy Milk

If you don't like regular milk, you can try soy milk. It's a good choice for people who can't have regular milk. Soy milk has calcium like regular milk. It also has protein and fiber, which are good for you. Drinking soy milk can help make your blood stronger too. So, if you don't want regular milk, soy milk is a nice option.

5. Green Leafy Vegetables: 

Veggies like kale, spinach, and bok choy are like nutrition superheroes. They have good stuff like potassium, iron, and vitamin C. They also have calcium which is good for your bones. Eating these veggies every day is important to get more calcium. These veggies don't just help your body fight off sickness, they also make your bones and muscles feel better by reducing pain. So, adding these veggies to your meals is a smart choice for your health.

Common FAQ's About Calcium:

Why is calcium important for my body?

Calcium is crucial for overall health. It helps in building and maintaining strong bones and teeth. Additionally, it supports proper muscle function, aids nerve communication, and ensures blood clotting.

Apart from milk, what are some other sources of calcium?

Many non-dairy foods are excellent sources of calcium. Some of these include cottage cheese, almonds, curd (yogurt), soy milk, and green leafy vegetables.

Can I get enough calcium without consuming milk?

Absolutely! While milk is a well-known source of calcium, there are plenty of alternatives for those who don't prefer or can't have milk. You can achieve your daily calcium needs through a balanced diet that includes a variety of calcium-rich foods.

How do I ensure I'm getting enough calcium from non-dairy sources?

Including a mix of calcium-rich foods in your diet is key. Incorporate foods like cottage cheese for protein-packed calcium, almonds for a crunchy snack, curd for a creamy treat, soy milk as a dairy substitute, and green leafy vegetables for a nutrient-packed option.

Can I still meet my calcium requirements on a vegan diet?

Absolutely! Vegan diets can also provide ample calcium. Focus on plant-based sources like fortified plant milk, tofu, tempeh, almonds, and dark leafy greens to ensure you're meeting your calcium needs.

How can I make sure I absorb calcium properly?

Vitamin D plays a significant role in calcium absorption. Spend time in the sun for natural vitamin D, or consider fortified foods and supplements if necessary.

What are some calcium-rich recipes I can try?

You can create a delicious and calcium-rich smoothie by blending almond milk, spinach, almonds, and a banana. Another option is a yogurt parfait with mixed berries, curd, and granola. Explore tofu stir-fries or use fortified plant milk in your morning cereal.