What are Five Sources of Calcium Other than Milk?

Calcium is a very important mineral found in milk. Every one of us needs calcium. Kids especially need it for their growing bodies. We can consume our calcium through food and medicines. Our daily diet should have important minerals and calcium is one of them. In fact, you have calcium as a priority mineral in your body. Milk is the richest source of calcium. The daily value (DV) of calcium is 1300mg. Calcium also makes a major part of the muscles and helps them in movement. It is easy to access and has many health benefits. Most of us take calcium from milk but at the same time, some of us cannot manage to digest it. Old people also face this issue sometimes. It is due to the inability to digest milk from birth. Such a situation requires an alternative to milk. At the same time, calcium is necessary for the bones, teeth, blood, as well as brain. A food deficient in calcium will cause a loss of appetite, muscle problems, and bone disease. There are other sources of getting calcium other than milk that you can use in the diet. These sources are natural ones. But the food industry also provides a number of artificial sources of calcium as well. Experts of a dissertation help firm have shared a list of other sources of calcium that is given below;

Greens

Green vegetables have the highest amount of calcium after milk. Those green vegetables are kale, spinach, cabbage, okra, mustard green, turnips, and Broccoli. These vegetables are present in every grocery market. They are not expensive and easy to access. It is being consumed in every part of world. You may not like the texture and taste but it will give you the calcium amount that you need. 100 grams of green vegetables contain around 99 mg of calcium. It is a big source of calcium. Green vegetables are also good for magnesium, iron, and other minerals. Accurate amounts of these nutrients add to the health benefits. Nowadays non-vegetarian diet is also popular in people. Finding calcium is a real concern for vegans. Such a diet pattern can also use green vegetables for calcium requirements. Green vegetables also have some oxalates that can decrease the calcium amount. But still, it is a good source of calcium.

Beans

Beans are famous as humble foods. They are nutrition packets. They are not limited to calcium only. They also have many nutrients like iron, calcium, proteins, magnesium, fiber, and zinc. These are necessary for many functions in the body. If we talk about calcium in the beans, it is present in the same amount as in milk. The availability of calcium is another thing. Beans are consumed in every part of the world. As we know, beans are of many types. The amount of calcium also varies in different types of beans. Most of the beans have 63 mg of calcium in 100g of beans. Cooked wing beans (around one cup) will have 244 mg calcium. An interesting fact about beans is that it reduces cholesterol and obesity at the same time.

Legumes or Lentils

Legumes and lentils are also rich in calcium as well as in other nutrients. Starting with legumes, soybean is popular among the vegan diets as a source of protein. At the same time, it provides a source of calcium too. Legumes have been an important part of the diet of Asian people for centuries. They used it for health benefits and easy access. Today it is also grown in North America and used by many people. It is also processed into many ready to eat foods. You can find the ready-to-use versions in many markets. Legumes have many health benefits. The most important one is decreasing the muscle mass damage. Soybean is also found in the form of soybean oil, soybean flour, and soybean ready-to-use foods.

Lentils are also rich in calcium. It is a popular food in Asian countries. The calcium in lentils is easy to access. Vegetarian and rapid weight loss diet plans use lentils for their many benefits.

Yogurt

Yogurt is considered next to milk as a source of calcium. Most people think yogurt has the exact same benefits as milk. It is true that yogurt is being prepared from milk. But the internal nutrients are different in some places. Yogurt contains calcium in almost similar amounts to milk. People who cannot digest milk can digest yogurt. It seems illogical to listen, but in real life yogurt has a protein that makes it easy to digest. Milk protein lectin is not in digested form so it creates a problem for people. In yogurt there is yeast, and they are good ones. That yeast breaks the protein of milk for us and that is why it can be a great source of calcium like milk. It is also available in the market in both natural and processed forms. As a plus point, the yeast will be extra healthy. As yeast is a prebiotic that helps us through the gut to increase its health. It helps grow helpful and good bacteria.

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Fortified Products

According to a dissertation writing service, recently, the food industry has done wonders in giving out healthy products. Fortified products are one of the wonders of the food industry. In the market, you will find many fortified products. A fortified product is something that has a nutrient added to it. It increases the importance and makes the nutrient available to people at the same time. Calcium is also added in different foods like orange juice, and kid’s cereals. Adult foods also have calcium-fortified foods. Jams, cereals, resins, and corn flakes are the most common ones. Calcium is present in these foods in the amount required for the normal range.

Conclusion

Calcium is a very important mineral for kids, adults, and women of every age. It is necessary for the bones, brain, teeth, blood, and muscles. Insufficient calcium will cause disturbance in the body. You can get your calcium from milk and medicines. Some people cannot digest calcium from milk. Non milk products like green vegetables, beans, yogurt, legumes and fortified foods are also good sources of calcium.