A glass of fresh milk is the first association of many people when imagining foods rich in calcium . This is undoubtedly the right association, because a glass of milk contains about 250 mg of the important trace element. The fact is, however, that there are foods that contain higher doses of it. People who want to get high doses of calcium on a regular basis can count on affordable and tasty alternatives to milk and dairy products. In addition, alternative sources of calcium are rich in other nutrients that milk does not provide.
100 g of chickpeas provide 105 mg of calcium. This means that just one serving of a salad or other dish containing this useful bean product can challenge the benefits of 1 cup of milk in terms of calcium content. The good news is that the trace element retains its content regardless of the methods of culinary processing of chickpeas. To calcium we must add the high content of fiber and protein.
Green leafy vegetables
2 cups of spinach or turnip, mustard or dock leaves provide about 400 mg of calcium. Raw, cooked or in smoothies, green leafy vegetables are a successful and much lower-calorie alternative to milk as a source of calcium.
The complex health benefits of almonds are due to the high content of vitamin E , fiber and calcium. Among all the most commonly consumed nuts, almonds have the highest content of the trace element. A handful of raw or roasted almonds provides over 300 mg of calcium and offers a tasty and healthy alternative to a glass of milk.
100 g of dried figs provide about 200 mg of calcium. It is supplemented with high doses of fiber and antioxidants . Alas, the calorie content is also high, but a balanced diet can eliminate this disadvantage, especially in cases where you are looking to increase calcium intake. Among the fruits it is difficult to find an analogue of figs in terms of the content of the important trace element. Thus dried figs are among the most suitable desserts for people in need of higher doses of calcium.
Fruits, vegetables and nuts - we have listed the leading products in these categories in terms of calcium content. For a logical finish and to complement the variety, whose seeds can also be added . 100 g of them contain about 600 mg of the trace element in question - a record dose that deserves attention.
Whether as an alternative to milk or as a means of diversifying calcium intake, these products can help provide the necessary daily doses of milk.