Every day we need to consume an average of 1000 mg of calcium, a mineral of great importance for our body that is not only found in dairy products. That’s why we show you five foods with more calcium than a glass of milk.
More calcium in your diet, without resorting to milk
In a large glass of milk (250 ml), we find 300 mg of calcium that we can easily supply with a serving of the following foods:
- Parmesan: cured cheeses are those that have been stored for a longer time and whose nutrients are concentrated. Thus, they have an average of 1000 mg of calcium per 100 grams and in the case of Parmesan cheese, it reaches 1200 mg of the mineral. For this reason, with a 30-gram serving, we already exceed the proportion offered by a glass of milk. We can use it in the form of grated cheese to sprinkle a paste or add it to an omelette, meatballs or other dishes.
- Poppy seeds: all seeds are a good source of calcium, but poppy seeds especially offer 420 mg of the mineral per 30-gram serving and we can easily incorporate them through rolls, pancakes or to give texture to various dishes such as salads or stuffed aubergines.
- Fennel seeds: they provide slightly less calcium than poppy seeds and per 30-gram serving they add 390 mg of the mineral to our diet. We can use them like other seeds or, for example, as a condiment for some salty muffins.
- sardines: They provide about 400 mg of the mineral for every 100 grams of edible portion and are also an excellent source of healthy fats. We can add them to the diet through a pasta, marinade or a tasty appetizer.
- thyme powder: it is only a condiment and is used in small proportions, but for every 100 grams it has about 2000 mg of the mineral, therefore, about 20 grams or less already exceed the contribution of a glass of milk. It goes very well with fish and vegetables so we can combine it with hake, with a Brussels sprout omelette or with some stuffed peppers.
We already see that milk is not the only good source of calcium but there are other foods that can help us cover the daily quota of this mineral.
This article was originally published by Gabriela Gottau in March 2019 and has been reviewed for republication.
Image | Unsplash
In Vitónica |Foods, non-dairy, rich in calcium