Foods Containing High Calcium Besides Milk

Calcium is a mineral that is needed by the body. The most commonly known source of calcium is milk. Unfortunately, not everyone can or likes to consume milk. But don't worry, there are a variety of calcium-containing foods that you can consume as an alternative. Almost all the calcium in our body is stored in bones and teeth. Only 1 percent is in the blood, muscle cells, and other body tissues. Calcium reserves in the body will continue to decrease with age. The activities that we do, gender, and race also greatly affect the body's calcium reserves. Therefore, make sure your calcium intake is sufficient so that the body's calcium needs are still met.

Calcium Food Sources

Milk is an excellent source of calcium. But if you don't like milk or have a condition of lactose intolerance, you can eat a variety of foods that contain calcium, including:

1. Sardines

Two and a half ounces of sardines contains 286 mg of calcium. If you can, don't set the bones aside because the soft bones in these fish also contain calcium.

2. Salmon

Eating 2 and a half ounces of salmon in a can can provide about 180 mg of calcium. Not only contains calcium, this fish also contains omega-3 which can reduce the risk of cancer, a protein that is beneficial for maintaining healthy muscles, and potassium which functions to control blood pressure.

3. Broccoli

Not only fish, vegetables also contain calcium. One vegetable that is high in calcium is broccoli. In 50 grams of this vegetable, there are at least 30 mg of calcium. To consume it, broccoli can be served as a vegetable or food supplement.

4. Pok choy or mustard spoon

Green vegetables which are often served raw as a vegetable and sometimes a mixture of pickled vegetables are also rich in calcium. One small pok choy cup can contain about 150 mg of calcium.

5. Spinach

No less than pok choy, spinach also contains high calcium. In 100 grams of spinach, it contains at least 150 mg of calcium. These vegetables are commonly processed into clear vegetable dishes, which are combined with corn. You can also boil spinach without any additional seasoning, and it still tastes good.

6. Know

Besides being known as a food rich in vegetable protein, tofu also has a high calcium content. By consuming 150 grams of tofu, you can get 300-500 mg of calcium.

7. Sesame seeds

Despite its small size and is usually only used as a complementary cake dish, sesame seeds actually have a fairly high calcium content. One tablespoon of sesame seeds contains about 160 mg of calcium.

8. Almonds

These nuts, which are often combined with chocolate, contain a lot of calcium. You can get about 75 mg of calcium by eating 20 almonds.

9. Soy milk

If you don't like or can't drink cow's milk, you can try drinking soy milk to get calcium intake. In each cup (200ml) of soy milk, there are about 240 mg of calcium.

10. Kidney beans

Not only almonds, red beans are also rich in calcium. One cup of kidney beans, or about 185 grams, contains 80 mg of calcium. You can eat it in various ways, one of which is to make it red bean soup. Make sure your calcium intake is adequate, both from milk and calcium-containing foods, to prevent various diseases due to calcium deficiency, such as osteoporosis. To find out the amount of calcium that needs to be consumed according to your health conditions, do not hesitate to consult directly with a nutritionist.