Adults need 1,000 milligrams of calcium per day.
If you eat 2 tablespoons of chia seeds, you'll get about 179 mg of calcium, according to studies.
The human body needs various vitamins and nutrients in proper proportions to stay healthy and fit. Calcium is also one of them, which is important for strengthening bones and overall health. Experts advise adults between 19 and 50 years old to take 1,000 milligrams of calcium per day. It also helps the heart, muscles, and nerves function properly. It is mainly found in dairy products such as milk, curd and cheese. But those who do not consume these products or are lactose intolerant can take a look at some non-dairy foods rich in calcium.
According to MedicalNewsToday, for people who don't consume dairy products, many food options are rich in calcium. These include chia seeds, almonds, soy milk, etc.
Chia seeds: If you eat 2 tablespoons of chia seeds, you will get about 179 mg of calcium, according to studies. Chia seeds also contain boron, which promotes bone and muscle health by helping the body metabolize calcium, phosphorus, and magnesium.
Soy milk: Soy milk is also an excellent source of calcium. One cup of fortified soy milk contains the same amount of calcium as cow's milk. But you should choose a product enriched with calcium carbonate. Soy milk is also rich in vitamin D and has less saturated fat compared to lactose-rich fatty milk.
Almonds: This dried fruit is also rich in calcium. You can meet your daily calcium needs with almonds. One cup of whole almonds contains about 385 mg of calcium, which is about a third more than the daily requirement. It is high in calories, so it is recommended to consume almonds in limited quantities.
Dried Figs: You can get about 241 mg of calcium from one cup of dried figs. Figs also contain a lot of fiber and antioxidants. If you eat it after soaking it in water, it will be more beneficial. You can consume it as a snack.
Tofu: Tofu is an excellent source of calcium. It may contain 275-861 mg per half cup. Read its labeling carefully to know the benefits of calcium. Only choose tofu that contains calcium salts.
Navy Beans: One cup of navy beans contains approximately 161 mg of calcium. There are many health benefits to eating white beans. It is rich in calcium and iron. It is a low-fat food. You can add it to soups and salads.
Sweet Potato: One large sweet potato contains 68 mg of calcium. It also contains potassium, vitamin A and vitamin C. Vitamin A is an important antioxidant that is very effective in improving eyesight, preventing cancer and preventing signs of aging. Sweet potatoes are naturally low in fat and calories. Along with this, you can also consume cake, broccoli, orange and its juice, kale, sesame seeds, sunflower seeds, kale, etc.
