Milk, yogurt and cheese are classically considered the main sources of calcium, but dairy products should not be the only part of your diet. Greens, seafood, legumes and fruits also contain calcium and many other vitamins and minerals. Just don’t forget to try a couple of non-dairy sources of calcium with vitamin D – the body needs vitamin D to help absorb calcium! Do you need calcium? What is the action plan? Here’s a list of foods and drinks that contain natural calcium (no cows here!), as well as recipes to help make it a common occurrence in a variety of dishes. Natural calcium – natural sources and its content. Let’s go through this list (everything should be natural, of course!): 1. White beans: 191 mg of calcium in 1 cup of canned food (19% of the daily value). These legumes are an excellent source of calcium and iron. Add them to vegetable dishes.
2. Sardines: 321mg calcium in about 7 sardine fillets (32% DV). There is nothing suspicious here – sardines are one of the healthiest fish! Along with calcium, they also provide a significant dose of omega-3s and vitamin D. Try adding them to a Greek salad or eating them straight from the jar. 3. Dried Figs: 107mg per 8 whole dried figs (10% DV). These sweet dried fruits will provide you with antioxidants, fiber and calcium. Eat them as a lunchtime snack, or add these delicious dried fruits to jam. 4. Almonds: 72mg per ¼ cup roasted almonds (about 20 nuts) – (7% DV). You urgently need to taste it! It is most densely packed with nutrients in a calorie/gram ratio. In addition to calcium, almonds also contain potassium, vitamin E and iron. Sprinkle it on a salad or make your own almond butter. Just watch your portion sizes!
5. Oranges: 65mg (6% DV) per 1 medium fruit. Are you glad we included oranges in this list? They are full of vitamin C and calcium, and you can eat quite a lot of them, especially for the holidays! 6. Turnips: 197mg of calcium (20% DV) in 1 cup of cooked turnips. It’s full of calcium, antioxidants, and folic acid, which can help improve your mood. Until the 18th century, turnips were the main vegetable in Russia (until they were replaced by potatoes). 7. Sesame seeds: 88mg calcium (9% DV norms) in 1 tablespoon. These seeds are not only decoration for fast food buns. Sesame seeds can help lower blood pressure, reduce inflammation, and may even fight some types of cancer! Use their nut crunch in salads. Calcium-Fortified Foods and Drinks Calcium-fortified foods are a popular way to help people eat a balanced diet. 8. Instant Oatmeal: 187mg (19% DV) in 1 cup dry cereal. This is a quick breakfast option that is full of fiber and calcium. Just choose oatmeal without added sugar! 9. Orange juice: 500mg calcium (50% DV) in 1 cup! Fruit juice is perfect for your morning breakfast and is loaded with calcium and vitamin C! 10. Firm Tofu: 861mg (86% DV) per ½ cup. We know what you’re thinking: what is tofu? Tofu is boiled soybeans, a kind of “bean curd”. This is a great way to add lots of protein, little fat, and (of course) calcium to any meal! What’s on your table tonight? Try this caramelized tofu.