We all know that calcium is essential for our growth and our bones in particular. We are taught from a very young age that we must make sure we get enough calcium each day or we will have many health problems both as we grow up, and when we are an adult.
Most people know calcium is important for our bones, but calcium is also important for
regulating our blood pressure and preventing the development of diseases such as diabetes.
As we all know, milk and other dairy products are the main source of calcium in most people’s diets; in fact, many schools have often given out free milk cartons to young children to ensure they receive enough calcium.
However, what if you don’t drink milk or consume other dairy products? How are you going
to get your daily requirement of calcium?
Fortunately, there are numerous other places you can find sufficient amounts of calcium. The foods below are all high in calcium, even though they might not seem like they should be.
Broccoli
Broccoli has many essential vitamins and minerals, and is a key part of any healthy diet. Not only does broccoli contain a high proportion of vitamin C, it also contains a good amount of calcium. Furthermore, research has shown that broccoli can help to prevent certain types of cancer.
White beans
White beans are a surprising source of calcium that everyone should be incorporating into their diets. White beans contain both calcium and iron in high qualities; both of which are essential for a healthy body. White beans can be used in many different ways, such as dips or a pasta dish.
Salmon
Salmon and other oily fish is exceptionally healthy and should be a key element of many
people’s diet. The only slight issue with this is particularly with salmon, it is the bones that
contain all the calcium.
One solution to this is to buy canned salmon and mash it up into another dish. Luckily, the
bones are quite soft and will become unnoticeable when mashed up into something, for
example, fish cakes.
Bok Choy
This Chinese leafy green is present in many dishes and is high in vitamins A, C, and calcium. As it is a leafy green, it can be used in many different dishes relatively easily.
Kale
Kale is considered one of the main ‘superfoods’ because of the many benefits it brings. It is very flexible and can be made into chips, smoothies or used in dishes such as pasta or curry.
Almonds
Almonds are an excellent choice in many diets because they are exceptionally healthy.
Almonds are the most nutritionally dense nut. Per calorie and ounce, they are one of the best nuts you can eat in terms of packing in all the vitamins and minerals, including calcium that you need.
Other foods that are fortified with calcium
There are numerous other foods that may not contain calcium naturally, but have it added to them. They can be a key way in making sure you get enough vitamins and minerals, including calcium.
However, it has been argued that it is better to obtain calcium through natural means so do not rely on these foods as your only source of calcium.
Many of the milk alternatives available in the supermarkets now are fortified with added
calcium to ensure we are reaching our daily requirement.
Milk is such a staple item in so many people’s diets, and increasingly, this includes milk
alternatives.
Most of these alternatives now have calcium added to them, but not all. Only by checking the ingredients can you be sure they contain added calcium.