It is true t that we need a daily dose of milk for strong bones and teeth. That is good news but not for some of us that are lactose intolerance or those not particularly fond of the taste of any dairy products. Calcium builds healthy bones and teeth and ensures your muscles, cells, and nerves work properly.
Adults need about 1,000 milligrams a day—that’s a little more than three 8-ounce glasses of milk. Yogurt and cheese are also high in calcium.
However, what if you’re vegan, lactose intolerant, or just don’t like the taste of dairy products? Here’s a little-known fact: there are lots of non-dairy foods with calcium. Here are some of them that you can add to your diet.
You might not want to believe it but this is no fiction. This veggie in addition to calcium contains nearly twice the vitamin C of an orange. Research also shows that diets high in cruciferous vegetables like broccoli is linked to a lower risk of certain types of cancer, including colon and bladder cancer.
The king of all veggies Kale is a super food. It contains about 30 calories per serving, provides a day’s worth of vitamin C, and twice the recommended daily intake of vitamin A, not to mention that 101 milligrams of calcium per serving. It also provides a hefty dose of vitamin K, a nutrient that helps your blood clot. Without it, you wouldn’t stop bleeding when you cut or bruise yourself.
You know oranges for their immune-boosting vitamin C content, but they’re also low in calories and brimming with antioxidants.
Don’t be scared of sardines—these salty little fish add tons of umami flavor to salads and pastas. They serve up even more than just calcium: they’re an amazing source of vitamin B-12, which is a key nutrient for brain and nervous system health. Sardines also contain vitamin D, which is essential for bone health and notoriously difficult to get through food.
They are rich in fiber, protein, and iron, and they’re also one of the best nutritional sources of potassium. Additionally, they contain resistant starch, a healthy carb that boost metabolism.
Okra contains constipation-fighting insoluble fiber, as well as vitamin B6 and folate. And don’t write off this veggie if you’ve only ever had a boiled, slimy version; oven-roasting, sautéing, or grilling bring out the best flavour.
Almonds are among the best nuts for your health. It contains about 12% of your necessary daily protein, and are rich in vitamin E and potassium. Although they are fattening, it’s the good kind of fat that helps lower your bad cholesterol levels as long as you enjoy them in moderation.