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26th Mar 2019
Calcium is an extremely necessary element for our teeth and bones. The older we get, the bigger the role that calcium plays in our organism, in particular, it helps prevent osteoporosis, which leads to bone fractures and muscle damage. But a glass of milk is not the only way to get the necessary daily amount of calcium. There are several alternatives to milk which you should know about.
They are especially useful for people with lactose intolerance, which causes diarrhea, nausea, flatulence, abdominal distension, and pelvic pain. Specialists say that daily consumption rate of calcium for adults is 0.035 oz. And it’s better to get calcium through food rather than through supplements.
You may get 0.0303 oz. of calcium from eating one cup of tofu. Besides, tofu is low in calories and contains a lot of protein, which is necessary for muscle growth. So if you’re going to make a Greek salad, you should add tofu to it!
A 7 oz piece of salmon contains 0.011 oz of calcium. Salmon is also a good source of omega-3 fatty acids, is very good for your heart health and can prevent different inflammatory processes. Besides, salmon is an important source of vitamin D which is necessary for calcium absorption. Want to make a healthy dinner? Make salmon with brussels sprouts on the grill!
A half of cup of dry oat flakes is 0.007 oz. of calcium on your plate. It is also necessary to take into account that oat flakes supply our organism with fiber, which helps to reduce cholesterol levels, keeping our intestine and heart “fit”. Oats are rich in B vitamins, which increase the metabolic processes. So, oatmeal is a good way to get rid of some extra weight.
A can of sardines contains approximately 0.013 oz. of calcium. In addition, sardines, like any other fish, are a good source of omega-3 fatty acids and vitamin D, keeping our organism in a good state. They can replace anchovy in a classic Caesar salad dressing.
One and a half cups of chickpea contain 0.011 oz. of calcium, 1.05 oz. of fiber and 0.35 of proteins. Boil chickpea by following the instruction, and then add olive oil and a dash of salt. It will be a healthy snack for you!
Apart from the fact that ricotta is a good source of fiber, it contains 0.013 oz. of calcium in ¾ of a cup. You can make a great snack mixing ricotta with any fruits rich in fiber (blueberries, peaches, oranges, pears).
Bok choy, cabbage, turnip, and other leafy green vegetables are full of calcium. Also, dark leafy vegetables help our organism to absorb nutrients from other vegetables.
