At present, lactose intolerance is one of the major health issues faced by many people. Consumption of dairy products has been linked to various health problem likes allergies. Although there would be no problem if you cut out your milk consumption, it’s still necessary to ensure proper calcium intake.
As we all know, milk is high in calcium. However, there are certain foods you can include in your diet that is packed with this mineral. Here is the list of these foods:
Leafy greens, such as kale, collard greens, and spinach have good amounts of calcium.
For instance, one cup (190 grams) of cooked collard greens has 266 mg — a quarter of the amount you need in a day. Furthermore, it also has abundant amounts of phenolic compounds that fight cancer and heart disease.
Meanwhile, kale, aside from its richness in calcium and vitamin K, also has antioxidants properties that protect against prostate and colon cancers.
Spinach, on the other hand, can provide your body with high amounts of calcium and is a great natural tool for boosting cardiovascular system function and reducing hypertension by improving arterial stiffness owing to its nitrate content.
Different calcium amounts can be found in different types of cheeses. Parmesan cheese has 331 mg per ounce (28 grams). Other varieties of cheese also pack around 500mg-1000mg calcium per 100g.
Aged, hard cheeses are naturally low in lactose, thus easier to be digested by people with lactose intolerance. Aside from this, a study also found that eating cheese regularly can possibly lower your risk of type 2 diabetes, heart diseases, and stroke.
Yogurt is a better dietary option than ultra-processed milk. It is rich in live probiotic bacteria, which have many health benefits.
Low-fat yogurt is high in calcium, with 45% of the RDI in one cup (245 grams). While one cup (245 grams) of plain yogurt contains 30% of the RDI for calcium, as well as vitamins B2 and B12, phosphorus, and potassium.
Aside from delivering calcium, eating Greek yogurt can also provide your body with extra protein.
Seeds that are high in calcium include chia, sesame, celery, and poppy seeds. For example, 1 tablespoon (9 grams) of poppy seeds pack 126 mg of calcium or 13% of the RDI.
Sesame seeds have 9% of the RDI for calcium in 1 tablespoon (9 grams), plus other minerals, including manganese, copper, and iron.
Aside from its high calcium content, seeds, like chia seeds, can also provide your body with protein and healthy fats.
Beans and lentil are rich in fiber, protein, folate, magnesium, potassium, and zinc.
Decent amounts of calcium can be found on some of its varieties.
One cup (179 grams) of cooked white beans provide 13% of the RDI for calcium. While a single cup (172 grams) of cooked wing beans has 244 mg or 24% of the RDI for calcium. Other varieties have less, ranging from around 4–6% of the RDI per cup.
According to research, eating beans can help reduce your risk of type 2 diabetes and lower LDL cholesterol levels.