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Why is calcium important for your good health? Calcium plays a very important role in the functioning of the body. It’s because, in our body’s main physical structure, which is bone, calcium is the main component. That means from birth to the present, we need calcium for our body’s growth. Children who want to be tall must consume calcium. Insufficiency in calcium causes slow growth, brittle bones, osteoporosis, etc. Also, calcium controls the processes in the body that we can’t see. For example, the work of muscles, the nervous system, of certain hormones, as well as the heartbeat. Most people understand that if they want to get a high amount of calcium they must drink a lot of milk, which is not wrong. But what if we have 15 more options that are higher in calcium than milk? Eating healthy would not be boring anymore.
Cheese
Cheese is a product of the protein in milk. So, cheese is a food that is twice higher in calcium than milk. A good choice is Parmesan cheese, which is also high in calories, but with less lactose than milk. And it’s also a useful snack for children in their growing age. So try to switch from the usual menu to Spaghetti Carbonara, Macaroni Creamy Shrimp Sauce, or a Caesar salad with grated Parmesan cheese. But be careful of gaining weight. Eat cheese in moderation for good health.
Unsweetened natural yogurt
Another great option for people who are allergic to cow’s milk protein is yogurt. Opt for unsweetened natural yogurt instead because it is made from milk that has been fermented. Besides, yogurt contains microorganisms that are very useful for the digestive system. Not only that, when we eat yogurt in the same amount as milk, we also get more calcium. It’s because the microbes in yogurt help absorb calcium as well.
Seeds
Most of the seeds are rich in nutrients such as white sesame seeds, flax seeds, chia seeds, and especially black sesame seeds. They have 8 times more calcium than cow’s milk. Feel free to sprinkle crushed roasted black sesame seeds into your meals for a daily calcium boost. You can also opt for a glass of chilled black sesame milk instead. It’s useful on top of also being delicious.
Sardines
If you are on a diet sardines will be the right food for you. It’s because besides having high protein they are also rich in good fats. What’s more, canned sardines are cheap and very easy to find. You can eat both the meat and tender bones which have a lot of calcium that is used to nourish your bones.
Almonds
If you are looking for snacks while relaxing try picking up a small can of almonds. They are delicious, crispy, and sweet. Perfect for nibbling until you can’t stop. And it also fills your stomach because it is high in fiber. What’s more, you’ll get more calcium than by drinking milk. Both nourish the bones and the brain. It can also slow down the onset of Alzheimer’s.
Legumes
In addition to beans that are eaten in the form of seeds such as black beans, white beans, red beans, we all know that legumes are rich in nutrients. They are especially high in protein and abundant with vitamins and minerals, especially calcium. But be sure to try legumes that are eaten in pods, such as lentils, betel nuts, and green peas. They also contain substances that help in the absorption of calcium.
Rhubarb
This might surprise you! Rhubarb is a plant rich in calcium and vitamin K, both of which work together to prevent osteoporosis. Having a sour taste, it can also be used to cook many things. For example, making it into jam is delicious. Yet, there are some precautions to be taken when eating rhubarb. You see, it’s very high in oxalate, which can cause kidney stones. Choose to eat only its purplish-red stems to be on the safe side.
Fig
Dried figs are high in antioxidants and contain a lot of fiber. They are also high in calcium. Replace old snacks with dried figs to make them less boring and healthy at the same time. You will be both high in calcium and slim as well. But, be careful. They are high in sugar and calories, so they should be eaten in moderation.
Whey Protein
Whey protein is popular among health lovers and exercisers. You can’t miss whey protein because it contains amino acids and proteins. You can also build muscle by choosing to eat whey protein every day. So, you also have good bone quality and strength at the same time. Also, whey protein and high calcium intake have positive effects on metabolism. That means that in combination with each other, they cause you to lose weight.
Edamame and Tofu
Stir-Fried Tofu with Edamame is for those who love being healthy. Besides the delicious taste, it is also very high in calcium. In 100 grams of edamame, there are 130 milligrams of calcium. It’s also high in protein, but low in fat. Also, tofu can be used instead of high protein meat. You see, 100 grams of tofu contains 507 milligrams of calcium. It is a must-try dish!
Greens
Dark green leafy vegetables are considered superfoods. In case you were wondering, those are kale, betel leaf, gourd, and cassia. To boot, all the vegetables mentioned above are also high in calcium. So, adding these vegetables to your diet is guaranteed to make it rich in calcium.
Cereal
Cereals are made from a variety of grains. Besides being full of useful fiber and vitamins some grains are also high in calcium. Even before adding milk, you still get quite a lot of calcium. Taking it with milk will give you even a better boost. Choose cereals that are simple but packed with health benefits.
Amaranth Spinach Seeds
The protein in Amaranth Spinach seeds is the same as in other whole grains. But, when it comes to the amount of calcium it has four times more than them. It may be a surprise that the calcium content in spinach is also very high. And the fact that the calcium in spinach seeds is greater than in spinach leaves.
Non-dairy beverages
In addition to milk from animals, the new alternative for consumers is also a variety of plant-based milk that is high in calcium. Such as almond milk, nut milk, etc., which contain a bit less calcium than cow’s milk. A quick tip: drink a lot of water, such as freshly squeezed orange juice. It also has a high calcium content. Try adding another glass of freshly squeezed orange juice made out of 5 fruits to your breakfast. You’ll get about 300 milligrams of calcium.
Molasses
Molasses is also a healthy alternative for you. Compared to white sugar that has no nutritional benefits at all, it is far better when it comes to sweetening. Molasses is also aromatic and rich in vitamins and minerals, including calcium. Sweeten up your regular drink without the fear of gaining weight by adding a tablespoon of molasses.
