Calcium is one of the most important micronutrients for our bodies. Its significance for healthy teeth and strong bones, besides overall well-being, cannot be understated. However, to get your daily recommended dose of calcium, you need not have to rely on paneer or milk. In this article, we will look at 6 outstanding calcium rich food choices.
Many readers will be surprised to note that there are numerous delicious and calcium rich options available for them on the shelves, irrespective of whether they are vegan, lactose intolerant, or merely need to switch things up. Going for these calcium rich food choices keeps your bones in prime condition.
We are primarily covering non-dairy sources of dairy here. So, while you easily get the recommended daily allowance of calcium from these foods, the meals are still exciting.
6 outstanding calcium rich food choices
1. Leafy greens
It is best to define collard greens, spinach, and kale as calcium superheroes as they are mineral-rich. The most important micronutrients in these foods include antioxidants, iron, and fiber.
Besides, one could consume leafy greens in an interesting set of ways. You may want to blend them in a smoothie, stir-fry them with garlic, or toss them in a salad. This makes them one of the most versatile food choices. Moreover, they deliver the daily dose of calcium to your body without you even realizing it.
2. Tofu
Likely, you are already a regular consumer of tofu. But, did you know that you could consume tofu in a way that enhances your calcium intake? Tofu is among the top calcium rich food choices, but this is vastly subject to your buying choices for tofu.
When you shop for tofu, you need to select the alternatives that have been set with calcium salts. You’ll find this information on the label.
Then, there are some exciting set of ways to consume tofu as well. You could toss it in a stir–fry, add it to curries, or scramble it up for a quick breakfast. While tofu easily takes on flavors, for your meal, it will also add a solid dose of calcium.
3. Fortified plant-based milk
If you are not a dairy person, it still poses no difficulties. A host of plant-based milk, including oat, soy, and almond milk is fortified with calcium. This way, they are a brilliant alternative to cow’s milk.
You may want to add them to your coffee, pour them over cereal, or use them in smoothies. This lets one meet one’s daily requirements of calcium without having to consume dairy.
4. Chia seeds
Chia seeds are vastly called powerhouses of energy. Even when you sprinkle a few of them over your meals, a calcium boost is assured along with fiber and healthy fats.
You may want to make a pudding using chia seeds by soaking them in almond milk or water, sprinkle them over oatmeal, or add them to smoothies. This tells us that there many ways in which chia seeds can be easily added to the diet and help create the perfect meal.
5. Cruciferous veggies like broccoli
Brocolli is rich in vitamins and fibers while also being a good source of calcium. Other cruciferous vegetables that you may want to try to get your daily dose of calcium include Brussels sprouts and bok choy. The best part is that these veggies are easy to prepare and can be added to salads, soups, or stir-fries. As nutrient-rich food choices, they are fine ways to add variety to your meals.
6. Nuts and seeds
When seeking foods rich in calcium, seeds and nuts such as figs, almonds, and sesame seeds are a few of the top alternatives at your disposal. When you add almonds to your trail mix, they add crunch and flavor. Similarly, sesame seeds in salad boost the amount of fiber you get. When blended in a smoothie, sesame seeds deliver a delicious and calcium-rich kick. Besides, these snacks are also portable and you can take them with you wherever you go.
