Written by Ankit Kumar | Updated : April 18, 2024 12:47 PM IST
When we think about calcium, cow’s milk is the first thing that comes to mind. Cow milk is a great source of calcium that keeps your bones and teeths strong, and makes sure your heart, nerves, and muscles work right. However, there are other foods rich in calcium too, not just milk. Here are few foods and drinks that contain more calcium than milk.
Plain yogurt is another way to get an ample amount of calcium, even more than milk for the same amount. You can add fruits to make it more tasty or else you can just eat 8n ounces of yogurt that gives you 434 mg of calcium. That is nearly about 33%of your daily requirement. Pick yogurt with less sugar for more health benefits.
If you are not a milk lover, you can try calcium fortified orange juice to get your calcium. According to Dietary Guidelines for Americans, a cup of orange juice can boost your calcium. However, it's advised to drink not more than 10 ounces of any fruit juice daily.
Soya Milk has a similar calcium level to cow’s milk but stands out as the only plant based milk that matches the milk nutrition.Its rich in calcium and vitamin D, packs 6g of protein per cup, and low in saturated fat. Swap it instead of cow milk for daily nutritional needs.
If you are looking for a milk alternative without dairy or nuts, oat milk could be a good option as it is fortified with calcium. Homemade oat milk is an option, while store bought ones are better fortified. However in terms of milk oat milk doesn't match the contention of cow milk.
Whole almonds are full of good stuff like calcium, healthy fats, fiber, magnesium, and vitamin A. But be careful, a cup of almonds have more calcium than cow milk so be aware of its quantity. Just a handful of almonds is a healthy snack with about 13 grams of good protein.
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