Foods Containing Higher Calcium Than a Glass of Milk, as Confirmed by Registered Dietitians
Here's an informal, entertaining take on the benefits of calcium and foods that offer more of the mineral than a glass of milk:
Whoa, dude! You probably think calcium is just for building bones, right? Well, buckle up, 'cause you're about to learn calcium's badass role in our bodily functions!
Calcium, my friend, is a total boss. It's essential for much more than just bone health; this bad boy supports muscle function, nerve signaling, heart rhythm, and hormone regulation. And who wouldn't want that?
Now, settle down, because we're about to drop some knowledge on foods that pack more calcium than a glass of milk. I'm talkin' about firm tofu, sardines, almonds, chia seeds, and more!
And here's the kicker: these calcium-rich morsels often come with added benefits like fiber, healthy fats, or protein. Ready to rock these bad boys into your diet? Let's dive in!
Tofu The Tough: More Thanjust a Protein Source
This versatile plant-based protein powerhouse is also a serious calcium hero, boasting over 500 mg of the mineral per cup. Now, watch out for not-all-calcium-set tofu, 'cause mass-produced varieties might not have that edge. Pro tip: always check the nutrition label!
But tofu isn't just about calcium; it's packed with B vitamins, iron, and has a neutral flavor and satisfying texture, making it a perfect addition to a range of dishes. From stir-fries to tofu scramble as a savory egg alternative, this bad boy is a must.
Greens Get Gnarly: Collard Greens Kick Ass
While kale and spinach often steal the show, collard greens are just as nutritious. They're a great source of vitamin K and calcium for bone health, antioxidants like beta-carotene and vitamin C for anti-inflammatory support, and have a low glycemic index, making them suitable for diabetes management.
From low-and-slow seasoned greens to quickly sautéed collards with garlic and lemon or added to pastas and soups, these dark leafy greens are a tasty, nourishing choice.
Sardines Shred, Baby: Fetch Calcium, Protein, and Omega-3s
Warning: you might be shocked to learn that small, tinned fish like sardines pack a hell of a calcium punch, thanks to their bones, which are soft and safe to eat because they're cooked at high temps during the canning process. They're not just about calcium, though; they're also rich in protein, heart-healthy omega-3 fats, vitamin D, and iron.
Sardines are super versatile, too. Try them sautéed with a little olive oil and lemon for a pasta dish, or keep it simple by adding them straight from the can to avocado toast. Dude, they're the new rockstars of calcium-packed foods!
Almonds: Not Just for Eating
When it comes to taste and nutrition, almonds are the total package. They're rich in plant-based protein, healthy fats, fiber, and vitamin E, making them a great food to include regularly. And what's more, they offer more calcium than milk cup for cup!
Consume almonds in baked goods made with almond flour, dipping apples in almond butter, or enjoy them roasted on their own or in trail mix. Keep it simple and snack on a handful of almonds, or spread almond butter over apple slices with a sprinkle of cinnamon.
Cheese, Feta Style: The Calcium Champion
Okay, so we had to sneak dairy in here somewhere. Feta cheese is the calcium champ, offering nearly 500 milligrams in just over three ounces. It's also a good source of protein, calcium, and probiotics to help support weight management, bone health, and digestion. I mean, this stuff is delicious in pastas, salads, dips, dressings, and egg dishes! Get your cheese on, man!
Chia Seeds: More Than Just a Trend
Not only do these nutrient-dense seeds pack in a lot of calcium with 333 milligrams in just four tablespoons, but they also offer omega-3 fatty acids, antioxidants, protein, and fiber to support blood sugar control and weight management. Who knew chia seeds could be so powerful?
Make a strawberry chia seed jam, add them to granola, smoothies, or sprinkle on top of a salad or stir-fry. Dietitians Han and Ellis love adding them to overnight oats. Take that, milk!
Canned Salmon: Get Your Calcium with a Side of Protein
Canned salmon with bones offers 362 milligrams of calcium per six ounces. It's also high in protein and provides vitamin D and omega-3 fats, champions of heart, immune, and muscle health. And you can use this kitchen staple in a bunch of tasty dishes, like salmon cakes, salads, pastas, and casseroles.
So there ya have it, folks! Next time you're thinking a glass of milk is the only way to meet your calcium needs, think again. These badass foods are here to help you get your calcium with a side of added nutritional benefits like fiber, healthy fats, or protein. Rock on!
- Munch on tofu for a healthy dose of calcium (over 500 mg per cup) and experience its versatility as a protein source, enriched with B vitamins, iron, and a neutral flavor that suits various dishes.
- Get your greens fix with collard greens, bursting with vitamin K and calcium for strong bones, antioxidants like beta-carotene and vitamin C for anti-inflammatory support, and a low glycemic index for diabetes management.
- Surprise your taste buds with the calcium-rich and protein-packed sardines. Cooked at high temperatures, they're also packed with vitamin D, iron, and heart-healthy omega-3 fats.
- Embrace the nutty taste and crunch of almonds, which offer more calcium than milk (cup for cup) along with plant-based protein, healthy fats, fiber, and abundant vitamin E.
- Feta cheese takes the crown as the calcium champion with nearly 500 milligrams in just over three ounces. It's also a good source of protein, calcium, and probiotics that support weight management, bone health, and digestion.
- Discover the power-packed punch of chia seeds that offer, among other nutrients, 333 milligrams of calcium in just four tablespoons. These seeds also provide omega-3 fatty acids, antioxidants, protein, and fiber to promote blood sugar control and weight management.
Through a nutrition diet that focuses on healthy eating and incorporates foods rich in calcium like tofu, collard greens, sardines, almonds, feta cheese, and chia seeds, you can improve your health, fitness-and-exercise, and overall lifestyle. Cooking for health-and-wellness involves prioritizing food-and-drink choices that support healthy-cooking and optimize the nutritional benefits derived from these foods.
