Lactose intolerance has become a major health issue in the 21st century. In fact, dairy consumption has been linked to a range of health problems including allergies. While cutting milk out of your diet may not be a problem, it’s still important to ensure proper calcium intake.
Aside from milk, there’s a long list of foods that pack high or even higher calcium content than milk.
1. Cheese
Different types of cheeses contain different calcium amounts. Cheddar
cheese, one of the most populkar types, is quite high in calcium – it
provides 721mg per 100gr. Other varieties of cheese also pack around
500mg-1000mg calcium per 100g.
2. Collard Greens
The best way to eat Collard greens is stir-fried or
steamed. Except for calcium, this health-boosting vegetable is also
abundant in phenolic compounds that fight cancer and heart disease.
3. Kale
No matter whether used in a morning smoothie or eaten as chips, kale is
one of the most beneficial green vegetable you can add to your diet. For
one thing, it’s rich in calcium and vitamin K. Plus, it has potent
antioxidant properties that protect against prostate and colon cancers.
4. Organic Yogurt
Although a dairy product itself, yogurt is a better dietary option than
ultra-processed milk. The best form of calcium from dairy products is
obtained from organic yogurt because of the natural fermentation process
and the probiotics.
5. Sesame Seeds
A typical addition to Chinese dishes, sesame seeds provide high calcium
content. In addition, they’re also a rich source of healthy fats and
dietary fiber.
6. Spinach
Apart from providing high calcium content, spinach is a great natural
tool for boosting cardiovascular system function and reducing
hypertension by improving arterial stiffness owing to its nitrate
content. You can add it to your smoothies and salads or simply steam it.
7. Tofu
Low in calories, but high in protein, tofu is also rich in iron, and depending on how it’s manufactured, calcium and magnesium.