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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.


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