15 Calcium-Rich Foods That Are Better Than Milk for Healthy Bones

Calcium-rich foods

Calcium plays a crucial role in building strong bones and teeth. It also supports proper muscle and nerve function. Children and teens need ample calcium to spur growth and development. Adults require calcium to maintain bone strength and density as they age. While milk contains lots of calcium, many other foods actually offer more per serving.

Tasty Cheese Packs More Calcium Than Milk

Cheese provides more calcium per ounce than milk since it concentrates milk’s protein and minerals. Opt for Parmesan cheese, which boasts lots of calcium but less lactose than other cheeses. A little bit of Parmesan goes a long way toward boosting your calcium intake. Just watch your total calorie intake if weight is a concern. And you can buy parmesan cheese wheel by this link.

Yogurt: Calcium and Gut-Healthy Probiotics

Yogurt, especially unsweetened plain varieties, contains live cultures that aid digestion. The fermentation process also makes it easier to absorb yogurt’s abundant calcium. Ounce for ounce, you’ll get more bone-strengthening calcium from yogurt than milk. Those avoiding dairy can often tolerate yogurt better.

Powerful Seeds for Calcium and More

Many edible seeds, like sesame, chia, and flaxseeds, deliver ample calcium. But ounce for ounce, nutrient-dense black sesame seeds have the most—up to 8 times the amount in milk. Blend them into a smoothie, fold them into oatmeal, or sprinkle them on salads for a simple calcium surge. In addition, you can also read an article on- Does Almond Milk Cause Constipation? 6 Critical Side Effects

Canned Fish Stores Calcium in Bones

Canned fish with edible bones, like sardines, are an excellent source of calcium and a convenient pantry staple. Sardines supply key omega-3s along with protein in a low-calorie package. Try them mashed or baked for a quick, nutritious meal rich in bone-building calcium for very little cost.

Almonds: A Satisfying Snack With Calcium

Almonds deliver more calcium than milk. Their satisfying crunch curbs snacking, and they won’t spike blood sugar. Almonds also supply protein, antioxidants, and magnesium. Just stick to a one-ounce portion since nuts are high in calories. For maximum bone benefits, enjoy some every day.

Podded Legumes: Peas, Beans, and Lentils

In addition to protein and fiber, legumes like lentils, peas, and beans contain substances that enable better calcium absorption. Though they have less per serving than milk, enjoy them often for their cumulative benefits. They also aid digestion and heart health.

Colorful Rhubarb Packs Calcium and Vitamin K

Both calcium and vitamin K maintain skeletal strength. Rhubarb delivers both, though he only eats the red or pink stalks. The leaves contain oxalates, which could form kidney stones in susceptible individuals. Try rhubarb baked into desserts, simmered in sauces, or blended into refreshing drinks. Additionally, you can also read about- Top 15 Flaxseeds with Milk Benefits including Homemade Recipes

Dried Figs’ Sweetness Comes with Calcium

With about the same calories and sugar as raisins, fiber-rich dried figs provide ample calcium and antioxidants. Though they’re sweet and convenient for snacking, stick to a couple per day to limit calories. For an optimal bone health boost, enjoy them as part of an overall balanced diet.

Muscle-Friendly Whey Protein Has Calcium

Popular with athletes and bodybuilders, whey protein aids workout recovery. Whey also contains highly absorbable calcium to nourish bones, along with metabolism-boosting amino acids for potential weight loss. Enjoy a scoop post-workout or blend it into smoothies.

Tofu and Edamame: Calcium-Rich Soy Foods

Soy foods like tofu and edamame beans pack lots of bone-building calcium, protein, and phytonutrients with less fat and calories than meat. Introduce more tofu into stir-fries, scrambles, and soups. Steam edamame beans for snacking or add them to salads and bowls.

Leafy Greens Are Low-Cal “Superfoods.”

Dark, leafy greens like kale, betel leaves, chard, and cassia offer bountiful nutrition, including some calcium, for a few calories. Their vitamin K further bolsters bones. Watercress, arugula, spinach, and broccoli also contain calcium, so eat a variety of greens daily.

Start Your Day with Calcium-Rich Cereal

Some whole grains used in cereals, like amaranth, supply impressive amounts of calcium. Even without milk, a bowl still provides substantial calcium for your daily needs. Top cereal with your milk or non-dairy milk of choice for an even greater bone health boost.

Amaranth and Spinach Provide a Calcium Combo

Amaranth leaves and spinach make a dynamic duo with their stellar calcium content. Amaranth seeds also contain over four times the calcium concentration of other whole grains. Blend them into batter for calcium-loaded pancakes or waffles!

You May Find Interest: 4 Amazing Health Benefits of Turmeric Milk

Plant-Based Milks Can Deliver Calcium Too

Non-dairy milks like almond, oat, rice, and soy range quite a bit in nutrients. Many commercial brands now boost their calcium content to rival cow’s milk, so check the labels. Or squeeze your own juice, like calcium-rich orange juice. Mix with mineral water for a refreshing, bone-building bonus.

Sweeten Up with Calcium-Rich Molasses

Unlike empty-calorie white sugar, blackstrap molasses contains vital minerals like calcium along with traces of iron, magnesium, and B vitamins. Use it moderately to sweeten tea, oatmeal, baked goods, and other treats without sacrificing nutrition. Its richness means you need less to achieve sweetness.


Subscribe to Our Newsletter

Related Articles

Top Trending

euro 2024 winning team prize money
Euro 2024: Prize Money Breakdown for the Winning Team
Most Anticipated SUVs
2024's Most Anticipated SUVs: 5 Models to Watch
Standing Yoga Asanas
Enhance Balance & Posture: 7 Effective Standing Yoga Asanas
Vivo X Fold 3 Pro
Vivo X Fold 3 Pro: A Comprehensive Review of the Latest Foldable
European Destinations for Relaxation
Top European Destinations for Relaxation & Exploration

LIFESTYLE

Deodorants for Sensitive Skin
Dermatologist-Recommended Deodorants for Sensitive Skin
Easy Ways to Go Green
40 Easy Ways to Go Green in 2024
Natural Hairstyles for Every Event
23 Versatile Natural Hairstyles for Every Event
Beauty Routines at Home
11 At-Home Beauty Routines You Should Start Right Now
Ear Cleaning Tips No More Cotton Swabs
Doctor-Recommended Ear Cleaning: Stop Using Cotton Swabs Now

Entertainment

Netflix July 2024
Netflix July 2024 Schedule: Every New Movies and TV Shows
YouTube Intentionally Slows Down Videos
YouTube Pursues AI Music Development: Licensing Songs for Training
caseoh net worth
Caseoh Net Worth: How The Tiktoker Amassed His Impressive Fortune
theo von parents
The Story of Theo Von's Parents: Ronald Von Kurnatowski Sr And Gina Capitani
harper zilmer age
Harper Zilmer Age: How Old Is The TikTok Star?

GAMING

Euro 2024 Beyond the Beautiful Game
Euro 2024: Beyond the Beautiful Game - a Look at Betting Analytics and Emerging Markets
PS5 PS4 Games Release Dates
This Week's PS5 & PS4 Games: Release Dates
toonhud
How to Customize Your HUD With ToonHUD for Team Fortress 2 [Step-By-Step Guide]
Elden Ring Shadow of the Erdtree DLC Access
Elden Ring: Shadow of the Erdtree - How to Access the DLC?
Metroid Prime 4
Metroid Prime 4: First Gameplay Revealed, Launches in 2025

BUSINESS

Nokia AI Strategy Infinera Acquisition
Nokia Bolsters AI Strategy with $2.3B Infinera Acquisition
streamline business with thermo etikettendrucker
How Can a Thermo Etikettendrucker Streamline Your Business Operations?
Techberry
Techberry Review: How It Integrates Collective Intelligence and Performance
Dow Jones FintechZoom
The Impact of Dow Jones FintechZoom Collaboration on Financial Industry
Sundar Pichai Success Story Advisor
The Advisor Behind Sundar Pichai’s Rs 5 Crore Daily Revenue

TECHNOLOGY

Vivo X Fold 3 Pro
Vivo X Fold 3 Pro: A Comprehensive Review of the Latest Foldable
Nokia AI Strategy Infinera Acquisition
Nokia Bolsters AI Strategy with $2.3B Infinera Acquisition
Unlock An iPhone Without A Passcode
Forgot Your iPhone Passcode? How To Unlock An iPhone Without A Passcode?
ceo soul zhang lu gen z ai exploration
CEO of Soul Zhang Lu Explores Gen Z's Deep Dive into AI
Made by Google Event August 13
Made by Google Event Preponed to August 13, 2024: What to Expect?

HEALTH

Standing Yoga Asanas
Enhance Balance & Posture: 7 Effective Standing Yoga Asanas
Health Benefits of Planks
10 Surprising Health Benefits of Doing Planks
Diabetes and Uterine Cancer Link Risk Prevention
Diabetes and Uterine Cancer Link: Understand Risk & Prevention
Zika Virus Threat Public Health Risks
Zika Virus Threat: Unveiling the Risks to Public Health
Ear Cleaning Tips No More Cotton Swabs
Doctor-Recommended Ear Cleaning: Stop Using Cotton Swabs Now