We have been told by our parents in your childhood about importance of milk in the diet. We have also been explained about milk as a rich source of calcium in the body. But there are many people and kids who do not like milk or cannot have it because of allergy. How can they get proper calcium nutrients in their body? Well, it is a myth that only milk can fulfil calcium demands of the body, there are other food products which are equally beneficial for kids and adults in meeting the calcium demands. Today we will discuss about some of those foods and their benefits on health.
Why Is Calcium Important?
According to clinical nutritionist Ms. Shilpa Singh from Fatima Hospital, Lucknow, Calcium is actually a major building block of bones and teeth in the body. It also plays a vital role in maintaining cardiovascular health and nerve functions. It is also true that a lot of people are unable to meet calcium demands of their body because of which they become malnourished or have diseases in later stages on their life. This is because they only focus on milk as primary nutrient for calcium, whereas calcium is present in many other dairy products, nuts and non-dairy items as well.
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Alternatives for Milk that can Provide Adequate amount of calcium
1. Chia Seeds
These small seeds that may not look very attractive are actually powerhouse for nutritional content. It has high amount of calcium in it and it can meet around 13% of the body’s calcium demand in just one table spoon of chia seeds.
There are other seeds as well which are helpful in providing calcium to the body. These are sesame seeds, celery and poppy seeds. Chia seeds also give a lot of protein to the body which is actually beneficial for the body to grow and maintain weight. It is also rich in omega-3 fatty acids and healthy fats which can act like a power booster for your health.
2. Cheese
We look at cheese as high calorie food with minimal nutritious content. But this is not true, actually certain types of cheese are extremely healthy and great source of calcium. Parmesan cheese is the healthiest form of cheese which can fulfil 20% of calcium demand in the body. Cheese can actually be beneficial if you have it at correct time and in adequate quantity. 28 grams of cheese can be effective for growth and development in the body.
Certain types of cheese are also packed with proteins and can actually be consumed by people who are lactose intolerant. It also has high amount of proteins and low lactose quantity which helps it become a good option as an alternative for milk.
3. Yogurt
Most of the people, who do not like milk, have yogurt instead. It is most common alternative which is used as a substitute of milk actually. Yogurt is a probiotic food which has high amount of calcium as well as healthy bacteria which keeps most of the bacterial infections away.
Yogurt can meet around 30% of calcium demand of the body by consuming around a bowl of it. It is also a rich source for vitamin B-12 and vitamin B-2. If you are health conscious, you can have low-fat yogurt in place of milk to meet your body’s calcium demands. It can be a great alternative for kids and can be given to them twice in a day. Yogurt can improve metabolic health of the child as well as decrease the risk of diseases in them.
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4. Lentils
Lentils and few types of beans are also very efficient in providing calcium to the body. Lentils are basically known for their fibre, protein and micronutrients, but it also has calcium which can act as an alternative for milk. However lentils or beans are not as calcium rich as compared to milk but they can still be a good source of meeting calcium demands along with other food items.
A bowl of lentil can meet upto 13% of body’s calcium demand. It is a rich plant based diet which has many benefits and has RDI ranging from 4-6% per cup. It also controls bad cholesterol in the body and reduces the risk of type-2 diabetes.
5. Leafy Vegetables
Leafy vegetables are known for its health benefits. But actually dark leafy vegetables also have high amount of calcium present in them which can be used as an alternative for milk. Most beneficial leafy vegetables for calcium are spinach and kale. These two dark leafy vegetables are so calcium rich that you only need to have around ¼th bowl of either in the day to meet your calcium demand.
Spinach and kale are high in oxalates which are actually naturally occurring compounds that bind calcium together in the body. Dark leafy vegetables like these should be must if you are not having milk in your diet. It can prove to be a more effective source of calcium for the body as it also has many other health benefits.
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6. Almonds
Almond is actually one of the most calcium rich foods you can have and is easily available. Just having 22 almond nuts in a day can meet your calcium demand for the whole day and provide extra fibre, proteins and healthy fats which can boost your health and keep you away from diseases for a long time.
Almonds are also a very rich source of magnesium, magnesium and vitamin E that can prove to be an effective way of dealing with metabolic problems. You must have some almond nuts in the morning in order to boost your health and meet calcium demands of your body.
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