16 foods with calcium are more than milk

Calcium is a metal that plays important roles in the body, such as regulating the nerve function and providing brown bones and teeth.

If you are trying to enhance your calcium intake, consuming calcium -rich foods can help. Milk is a major source of calcium in many people, as it provides 306 milligrams of calcium per cup, or 23.5 % of the daily value (DV).

However, many other foods contain calcium, some provide more than milk.

Yogurt is a fermented dairy product rich in basic nutrients such as calcium, protein and vitamin B12. One cup of milk contains 415 milligrams of calcium, or 32 % of DV.

Studies indicate that children and adults who regularly take milk have higher sockets of calcium, magnesium, potassium and vitamin D.

3.75 ounces of sardines with bones contain 351 milligrams of calcium, or 27 % of DV.

Sardine is also an excellent source of B12 and Selenium, with the same service that provides 343 % of D12 and 88 % for selenium. The body needs vitamin B12 for the nerve function, the production of red blood cells, the synthesis of DNA, and metabolism. Selenium is necessary for the function of the immunity and thyroid gland.

Sardines also contain high levels of EPA and DHA fatty acids, which have strong antioxidant and anti -inflammatory properties.

The bones in canned sardines are soft and safe to eat. The choice of sardines, which contains bones, is a better choice for people trying to enhance their calcium intake, because fish bones are a natural source of calcium that is easily absorbed.

KEFIR is a fermented yogurt drink with impressive healthy properties. A cup of 1 cup of kefir contains 316 milligrams of calcium, or 24 % of DV.

Kefir has other nutrients, such as protein and vitamin A, a good source of probiotics, and microorganisms that may improve the health of the digestive system. Probiotics is less signs of inflammation of the intestine, support the growth and function of beneficial bacteria, and enhance the balanced bowel environment.

Tofu is a nutritious soy -derived product and is high in calcium. Some tofu are manufactured with calcium salts, such as calcium sulfate, which help classify tofu and increase calcium content.

Half a cup of tofu contains 861 milligrams of calcium, or 66 % of DV. Tofu is a popular protein source for people who follow vegetable meals. It also provides minerals that tend to be low in many plant and plant meals, such as selenium, zinc and iron.

Some juices are immunized with calcium, which means adding it during the manufacturing process. Fortified foods improve the eating of some nutrients for the public, such as calcium, by placing nutrients in an easy -to -accessed food source.

One cup of fortified orange juice contains 349 milligrams of calcium, or 27 % of DV. Orange juice is also an excellent source of vitamin C, as the same service covers more than 400 % of DV. Vitamin C is strong antioxidants in the body. Collagen production, immune functions, and more.

Sesame seeds are small, but they are full of nutrients such as magnesium, copper, iron, thiamine, zinc and calcium.

A quarter cup of dried sesame seeds contains 351.2 milligrams of calcium, or 28 % of DV. The same share covers 30 % of your daily magnesium needs, which is a metal required for blood pressure, blood sugar regulation, response to stress, building and maintenance of strong bones.

Soy milk is often immunized with calcium, making it a good source of calcium for people who do not drink dairy milk. A cup of original silky soy milk contains 450 milligrams of calcium, or 35 % of DV.

Soy milk is also a good source of protein, which is nutrients that lack vegetable options such as almond milk and coconut milk. A cup of original silky soy milk contains 8 grams of protein, which can help people who follow vegetable meals meet daily protein needs.

A cup of mozzarella tearing it contains 566 milligrams of calcium, or 43.5 % of DV. Moosarilla is also rich in protein, with the same service that provides 24.9 grams of protein.

Protein helps slow the digestion, which helps you feel completely after eating and slowing the absorption of sugar in the bloodstream. The addition of protein -rich foods, such as mozzarella, to meals and snacks can help you maintain the ideal body weight and regulate blood sugar levels.

Close salmon is another product for seafood filled with calcium.

A 454 g box of canned salmon contains 967 milligrams of calcium, or 74.3 % of DV. Like sardines, bones in canned salmon are soft and safe to eat, providing an excellent source of calcium that your body can easily absorb.

Clinical salmon is also full of protein and other essential nutrients for health, such as vitamin B12, selenium and zinc.

Parmesan is a solid salty cheese and is a great source of calcium. Parmesan ounce contains 335 milligrams of calcium, or 25.7 % of DV.

Parmesan cheese is lower in lactose (milk sugar) than soft cheeses such as Mozarilla. This may be a better option for people sensitive to lactose and face symptoms such as gas and bloating after eating high lactose foods.

Lamb places are growing green in calcium. Submission is 100 g of LAMP RAW places of 309 milligrams of calcium, or 23.7 % of DV. It is also a good source of potassium, which is a metal required to control healthy blood pressure.

Lamb quarters are higher in minerals such as calcium than other most common vegetables, such as spinach.

Like juices, many breakfast pills are immunized with calcium. Depending on the type, the fortified breakfast pills can provide 100-1000 milligrams of calcium, or 10-100 % of DV per meal.

Calcium immune grains are a good choice for people who have a tougher budget and who have increased calcium needs, as grains are stable on the shelf at reasonable prices.

Like soy milk, almond milk is usually immunized with minerals such as calcium. One cup of non -localized almond milk has 450 milligrams of calcium, or 35 % DV.

If you are following a plant -based diet, the choice of fortified almond milk can help you meet the daily calcium needs. Almond milk is a safe option for people with lactose intolerance and dairy allergy.

Shater is a famous cheese full of nutrients, including calcium. 2 ounces of cheddar cheese contains 398 milligrams of calcium, or 30.6 % of DV.

Shehder also provides other critical nutrients, such as protein and vitamin A. Vitamin A is required for vision, reproductive health, immunity function, natural growth and development. The meal covers 2 ounces of cheddar cheese 16.3 % of your daily needs for vitamin A.

Collard vegetables are exceptionally high cruciate vegetables in calcium. A 1.5 -cup cup of cooked vegetables provides 402 milligrams of calcium, or 30.9 % of DV.

Collar vegetables are also high in fiber, which is important for the health of the digestive system, as well as vitamin C, magnesium and vitamins B.

Ricotta cheese is a creamy dairy product rich in calcium. A cup of Ricotta cheese provides 507 milligrams of calcium, or 39 % of DV.

Ricotta cheese is also high in protein, selenium, phosphorus and many vitamins B.

Calcium is a mineral that plays a fundamental role in health. Although milk is a major nutritional source of calcium, many foods contain calcium more than milk.

If you want to increase calcium intake without drinking milk, try to combine sardines, kefir, yogurt, sesame seeds, green collar, and other foods listed above in your diet.