Calcium is a mineral required to build strong bones and teeth, along with maintaining proper muscle and nerve functions. Though people are familiar with milk and cheese as calcium-rich food sources, other foods are quite unique and lesser-known. Here are 7 unique calcium-rich foods you can include in your diet.
Chia Seeds
Tiny but potent, chia seeds contain about 179 mg of calcium per 2 tablespoons and are rich in fibre and omega-3 fatty acids. Sprinkle them on top of smoothies, yoghurt, or overnight oats for an added nutrient dose.
Winged Beans
Winged beans are one of the under-rated legumes that are rich in about 240 mg of calcium per 100 grams. These versatile beans can be stir-fried, added to soups, or used in salads for a tasty, nutritious dish.
Boy Choy
This Chinese cabbage is an excellent source of non-dairy calcium. One cup of cooked bok choy contains about 160 mg, and it features a mild taste that makes them suitable for using in most stir-fries, soups, or side dishes steamed.
Sardines (With bones)
Sardines are not only rich in calcium but also provide a good dose of vitamin D, which aids calcium absorption. A 3-ounce serving of canned sardines with bones offers around 325 mg of calcium. Add them to salads, pasta, or toast for a nutritious meal.
Blackstrap Molasses
Blackstrap molasses is also a sugar byproduct with a surprisingly high amount of calcium, containing 172 mg per tablespoon. Use it as a natural sweetener in baked goods, smoothies, or drizzled-over pancakes.
Turnip Greens
Turnip greens are a calcium-rich leafy vegetable, offering about 197 mg per cooked cup. They're also high in vitamin K and other essential nutrients. Saute them with garlic or add them to soups and stews for a healthy side dish.
Why do these foods stand out?
These unique foods not only supply calcium but also are rich in other essential nutrients such as magnesium, potassium, and vitamin D, all of which work in synergy to promote bone health. They also come in a variety of forms that cater to different diets, such as vegan and gluten-free, making them available to everyone. Read More
This article is referenced from
https://timesofindia.indiatimes.com/
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