When it comes to calcium, the first food that probably comes to mind is cow's milk. Cow's milk is a very good source of calcium. According to the US Department of Agriculture (USDA), 1 cup of low-fat milk provides us with 314 mg of calcium which, according to the American Food and Drug Association (FDA), is 24 percent of your daily requirement of calcium.
According to the National Institutes of Health (NIH), calcium is essential for physical development, healthy bones and healthy teeth. It takes care tha your heart, nerves and muscles work properly. But if you think that milk is the only food providing calcium, then you are thinking wrong.
Salmon
Half cup of salmon contains 312 mg calcium. You also get calcium and vitamin D from canned salmon. Salmon is a protein-rich fish that contains heart-healthy omega-3 fats and vitamin B, potassium and selenium. Choosing canned seafood can be a great and easy way to include more fish in your diet.
Soymilk:
1 cup of fortified soymilk contains 300 mg calcium. Fortified soy milk does not contain more calcium than cow's milk. This is the only plant -based milk option that is nutritionally equivalent to milk. It often contains nutrients like calcium and vitamin D. It is a good source of protein (6 grams per cup) and is also low in saturated fat. You can opt for this plant-based milk instead of cow's milk to meet your daily needs.
oat milk
1 cup of oats milk contains 350 mg calcium. Like almond milk, calcium carbonate is added to oat milk in the fortification process. Whereas you can also make oats milk yourself. However, factory produced milk can provide more nutrients. Keep in mind that oat milk is a low-protein beverage (3 grams per cup) that does not have the same amount of protein as cow's milk and fortified soy milk.
orange juice
1 cup of fortified orange juice contains 347 mg calcium. Fortified means food in which essential nutrients have been added. If you do not want to drink milk, orange juice can meet your calcium needs. According to the 2020-2025 Dietary Guidelines for Americans, 1 cup of orange juice means you have met your daily fruit serving requirement, so enjoying a small amount of juice can help increase your calcium intake. There is a way. The guidelines also suggest that moderate amounts of fruit juice daily can be part of a healthy diet pattern for a person, but consuming too much can Harm.
Almonds:
1 cup of whole almonds contains 385 mg calcium. Whole almonds are another rich source of calcium. It is also rich in healthy fat, fiber,magnesium and vitamin E. A handful of almonds makes this a nutritious snack that contains about 13 grams of healthy mono- and poly-unsaturated fats.These unsaturated fats may play a role in reducing bad cholesterol levels and the risk of heart disease.
Almond Milk:
1 cup of almond milk contains 449 mg calcium. Almond milk is made from soaked ground almonds and water. It is usually rich in calcium carbonate which is a mineral found in limestone. If you want an alternative to plant-based dairy products, almond milk is a great option. However, unlike cow's milk and soy milk, almond milk is not a significant source of protein, like other plant-based dairy options, always make sure to check whether the milk available in the market is calcium rich or not.