Jakarta –
The only known source of calcium so far is milk, even though there are several foods high in calcium that can also be relied on. Consuming these foods is effective in maintaining bone health.
If you want your bones to be healthy and strong until you get old, make sure you meet your daily calcium needs. According to the National Institutes of Health (NIH) in the US, most adults (19-50 years) need one thousand milligrams of calcium per day. This amount is equivalent to three glasses of milk (237 ml per glass).
However, not everyone can drink cow’s milk because of its lactose content. Even vegans do not consume animal products.
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As an alternative to milk, you can consume the following foods high in calcium:
1. Chia seeds
2 tablespoons (tbsp) of chia seeds contain 179 milligrams (mg) of calcium. Chia seeds also contain boron which improves bone and muscle health by helping the body metabolize calcium, phosphorus and magnesium.
Simply add chia seeds to smoothies or oatmeal for extra calcium.
2. Soy milk
A glass of soy milk contains almost as much calcium as cow’s milk. If consuming packaged soy milk, it is important to choose the calcium carbonate content.
Apart from calcium, soy milk also contains vitamin D which also supports bone strength.
3. Almonds
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A total of 120 grams (g) of whole almonds contains 385 mg of calcium or more than a third of the daily calcium requirement.
However, what should be noted is that in the same amount, almonds also contain 838 calories and almost 72 g of fat. You need to pay attention to serving portions, especially for those who are losing weight.
4. Sunflower seeds
Apart from almonds, try adding sunflower seeds as a snack. Sunflower seeds are foods high in calcium. In 133 g of sunflower seeds contains 109 mg of calcium.
This mini-sized snack is also rich in nutrients such as magnesium, vitamin E and copper. All of these nutrients together can improve bone strength and flexibility.
It’s best to choose sunflower seeds that are low in salt or other additives.
5. Kale
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About 300 g of raw kale contains 180 mg of calcium. Kale belongs to the cross-breed vegetable family like broccoli.
This green vegetable is also rich in antioxidants which can prevent cell damage.
6. Broccoli
Green vegetables, including broccoli, contain lots of calcium. In 73 g of broccoli there is 87 mg of calcium.
Not only is it high in calcium, the National Cancer Institute in the US says that a diet high in broccoli and the cabbage family is associated with a reduced risk of cancer.
7. Sweet potatoes
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Sweet potatoes are often used as an alternative source of carbohydrates besides cassava and corn. According to Medical News Today, one large sweet potato contains 68 mg of calcium.
Orange sweet potatoes are high in vitamin A, which is important for healthy vision, resistance to the effects of aging, and cancer prevention.
This article was published on CNN Indonesia with the title “7 Foods High in Calcium Apart from Milk, Protect Aging Bones”
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