Foods that 'outperform' milk in calcium content.

When it comes to calcium, many people immediately think of cow's milk. However, in reality, there are many other foods that contain higher amounts of calcium than milk, are diverse, easy to eat, and suitable for people with lactose intolerance or vegetarians.

According to Diane Han, a nutritionist in San Francisco, "Calcium is not only important for bones and teeth, but it also helps the heart beat regularly, muscles and nerves function normally, and supports blood clotting when injured."

In addition, Alison Ellis, a nutritionist working in the US, added that calcium also helps regulate hormones and can help maintain stable blood pressure.

A glass of cow's milk (about 240 ml) provides approximately 300 mg of calcium. But there are also common foods that provide higher amounts of calcium than milk, according to Real Simple.

Few people know that tofu can contain up to 500 mg of calcium per 244 g.

Photo: AI

Tofu is rich in calcium.

Tofu is commonly known as a source of plant-based protein, rich in B vitamins and iron. Few people know that tofu can contain over 500 mg of calcium per 244 g.

Canned sardines

Sardines are rich in calcium because they are canned with the bones intact. The fish bones have been cooked until soft and are safe to eat. Sardines also provide protein, omega-3 fatty acids, vitamin D, and iron.

Canned salmon

Similar to sardines, canned salmon retains its bones, providing a rich source of calcium. Canned salmon also contains protein, vitamin D, and omega-3s, which are good for cardiovascular health, the immune system, and muscles.

Almond

Almonds provide plant-based protein, healthy fats, fiber, and vitamin E. As a result, they can support cardiovascular, digestive, immune, and skin health. They also contain significantly more calcium than milk when compared by weight.

Chia seeds

Chia seeds are extremely rich in calcium; just 40g of chia seeds provides over 300mg of calcium. In addition, they are rich in omega-3s, protein, antioxidants, and fiber, which help support blood sugar control and weight loss.

Plant-based milk

Many plant-based milks, such as almond milk, oat milk, or soy milk, are fortified with calcium and vitamins D and B12. They are superior to cow's milk in terms of nutrition.

Source: https://thanhnien.vn/thuc-pham-vuot-mat-sua-ve-luong-canxi-185250625034145094.htm