Six Food items Which produce More Calcium Than Milk

Today I am taking about the top 6 food items which produce more calcium than milk.so let's start the article,First I will tell you about the benefits of CHEESE first item.

CHEESE

Cheese is an excellent source of calcium, especially parmesan cheese, which contains 33% of the RDI per 28 grams. Our bodies also tend to absorb calcium from dairy products more easily than from plant sources. Aged, hard cheeses are also low in lactose so easier to digest.

Plain, Unsweetened Yogurt

Yogurt offers many health benefits due to the live probiotic bacteria content and calcium content. One cup of plain, unsweetened yogurt offers 30% of the RDI for calcium, while low-fat yogurt has 45% of the calcium RDI in one cup.

SEEDS

Celery seeds, poppy, sesame, and chia seeds are the perfect examples of dynamite coming in small packages. They may be physically tiny but their nutritional value is huge. For example, one tablespoon of poppy seeds contains 126 mg of calcium, which is 13% of the RDI. Seeds also come with a load of minerals and vitamins.

SARDINES

Sardines are rich in calcium because of the soft, edible bones. One can (92 grams) of sardines provides 35% of your calcium RDI. This oily fish also has a high content of protein and omega-3 fatty acids for a healthy heart and brain.

ALMONDS

Almonds contain the highest calcium than most nuts. One ounce of almonds gives you 8% of the RDI for calcium. They also contain fiber, healthy fats, protein, magnesium, manganese, and vitamin E. Almonds help lower blood pressure and minimize risk factors for metabolic disorders.

LEGUMES

Packed with protein, micronutrients, zinc, magnesium and potassium, some varieties of beans are also super high in calcium. One cup of cooked winged beans provides 24% of the calcium RDI and one cup of white beans 13% of the RDI. Beans and lentils are the top reasons why plant-based diets are so healthy.

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