When it comes to boosting calcium intake, the first thing that comes to mind is drinking milk. Indeed, milk is an excellent source of calcium. However, besides milk, some common vegetables and fruits in our daily lives are also great for calcium supplementation. Let me introduce these foods to you...
Navel oranges and citrus fruits
Famous for their high vitamin C content, but the highest in calcium in this family is the navel orange. One navel orange contains 60 milligrams of calcium, and five of them have as much calcium as a glass of milk.
Oatmeal
Oatmeal is a star of breakfast. It is rich in dietary fiber and iron, increases satiety, and is good for heart health. Additionally, oats are also rich in calcium. A small 35-gram packet of instant oatmeal contains as much as 105 milligrams of calcium, and just three small packets are enough to rival a glass of milk.
Sesame seeds
These tiny sesame seeds not only have benefits like nourishing blood, improving eyesight, nourishing the liver and hair, and caring for the skin and strengthening the body, but they also promote bone health. Just 28 grams of sesame seeds contain 280 milligrams of calcium, which is almost equivalent to the calcium in a glass of milk.
Almonds
28 grams of almonds contain 80 milligrams of calcium, and 100 grams of almonds have as much calcium as a glass of milk. A small handful of almonds daily can not only lower blood sugar, promote weight loss, and reduce cholesterol, but it is also a good source of calcium. However, don't eat too much at once to avoid excessive intake of calories and fat.
Dried figs
Craving something sweet while also wanting to supplement calcium? Consider eating some dried figs. Just two dried figs can provide 55 milligrams of calcium. At the same time, they are also rich in dietary fiber and iron. Eleven dried figs contain as much calcium as a glass of milk.
Radish greens
A serving of cooked radish greens contains 200 milligrams of calcium. Just one and a half cups is equivalent to the calcium in a glass of milk.
Broccoli
Broccoli is hailed as the "crown of vegetables." Its nutritional value is very rich, containing protein, sugars, fats, vitamins, and carotene, with its nutritional components ranking first among similar vegetables. In terms of calcium, it is also second to none. A serving of cooked broccoli contains 180 milligrams of calcium, and two cups' worth exceeds the calcium in a glass of milk.
Sunflower seeds
Now you have another reason to enjoy the pleasure of snacking on sunflower seeds—calcium. 28 grams of dried sunflower seeds contain 50 milligrams of calcium. 150 grams of sunflower seeds have the same calcium content as a glass of milk. However, sunflower seeds are also relatively high in calories, so don't eat too much at once.