I would frolic around in the house running away from mumma as she would get me a glass of milk to drink before school. My siblings would obediently finish their glasses and I would run around until the school bus comes. I hated milk as a kid, although I love it now. Is your kid too giving you a hard time for finishing that one glass of milk? Do you also worry about your child’s calcium intake? Or are you trying to go vegan but worried about your calcium intake? Or are you lactose intolerant and looking for other options for calcium intake?
Backed by studies, we have listed down a few vegetarian foods that contain more calcium than milk does. So if you’re a worried mommy or an individual trying to turn vegan or lactose intolerant, this article is for you.
Why Is Calcium Essential For Our Body?
Calcium is the most abundant mineral in the human body. Calcium helps in building and nourishing our bones and muscles. Our body stores calcium in bones and teeth and it gives them structure and strength. A study by the National Institute of Health, US, states, “Your body needs calcium for muscles to move and for nerves to carry messages between your brain and every part of your body. Calcium also helps blood vessels move blood throughout your body and helps release hormones that affect many functions in your body. Vitamin D helps your body absorb calcium.”
How Much Calcium Does Milk Contain?
Milk and milk products undoubtedly are rich in calcium. Milk products are widely preferred and easily available in the markets. According to the US Department of Agriculture, 100 grams of milk has 123 milligrams of calcium. Additionally, milk is also packed with protein. USDA states that 100 g of milk has 3.27 grams of protein.
Foods That Carry More Calcium Than Milk
Milk is considered to be the major source of calcium and consumed on a daily basis in most of the Indian households. But people who are lactose intolerant, or trying to adopt veganism or are vegan, can consume the following products for calcium intake.
1. Tofu
Made from soybean curds, tofu is a wonderful source of calcium and iron. It is low-fat and gluten free, useful for both vegetarians and vegans. This wholly plant based food is rich in protein as well. According to a study by Harvard School of Public Health, Tofu can help prevent cancer, promotes a healthy heart and helps in preventing cardiovascular diseases. It also helps reduce the risk of diabetes. 100 grams of tofu contains 683 milligrams of calcium.
2. Almond Milk
The USDA study states that 100 grams of almond milk contains 184 milligrams of calcium, which is more calcium than milk. Almond milk is power packed with nutrients and has abundant health benefits. It is a good alternative to dairy milk containing vitamins like A, E and D. Unflavoured almond milk is low fat milk so if you’re planning to manage your weight, this can be your go to plant based milk. Being rich in vitamin E, almond milk can prevent chronic diseases.
Also read: Almond Milk Vs Regular Milk: What Is The Difference In Their Nutritional Profile
3. Figs
Sweet, luscious and juicy figs are pumped in with calcium, fibre and protein. Available in winters and summers, this seasonal fruit is rich in antioxidants, says a study by National Institute of Health, US. The fibre content in figs promotes good bowel movement and aids weight loss. Definitely, the calcium in figs helps building and strengthening bone health making it beneficial for people who experience joint pain. Data by USDA suggests that 100 grams of figs contain 162 milligrams of calcium.
4. Sesame Seeds
One of the richest sources of calcium is sesame seeds. A hundred grams of sesame seeds has 975 milligrams of calcium, showed the USDA data. The high content of calcium in sesame seeds aids your bone health giving you strength. Nutritionist and Dietitian, Jinali Kamdar, in a conversation with Only My Health team said that sesame seeds are rich in magnesium, fibre and protein. The magnesium content helps in maintaining the blood sugar levels of the body, fibres aid digestion and protein promotes muscle, bone and hormonal health.
Bottomline
Milk and dairy products are a great source of calcium and are majorly consumed in India, but people who don’t want to consume or cannot consume dairy, can switch to the above mentioned foods to consume enough calcium that their bodies need. But consumption of any nutrient is fine until it is moderate. Excess calcium consumption can lead to cardiovascular risks, says a study by the National Institute of Health, US.
(Disclaimer: The contents of this article are provided by experts and backed by research studies and is for informational purposes only. Hence, we advise you to consult your expert for diet designed for your body type.)