We have always been told that to grow and have strong bones, we should drink milk from a young age. However, bone health does not depend solely on drinking milk, as there are many other foods that are great sources of calcium, even more than milk. One of them is soy, especially raw green soybeans, or its derivative, tofu. Another product on the list is green leafy vegetables, such as cabbage or kale. In addition to calcium, they are rich in vitamin K, B6, iron, and magnesium.
Bok choy is another option, and it is characterized by the fact that the body absorbs calcium from bok choy better than from a glass of milk. On the other hand, spinach (which also contains oxalates) and dried figs contain more calcium than milk. As for canned foods, canned sardines are the best option, as they are not only a great source of calcium but also provide protein and omega-3 fatty acids. With so many options to obtain calcium, why limit ourselves to just one?
The importance of calcium in body development
Calcium intake is especially important in the early years of a human’s life. It is essential for bone mass formation, but over time, it is also necessary to maintain strong and flexible tissues, which allows for better mobility.
Additionally, it continues to play a role in bone mineral density health and in keeping teeth healthy. It is commonly thought that the main source of calcium is milk. However, there are many foods that are much richer in this mineral and from which we can also obtain other benefits.
Other sources of calcium
It is important to keep in mind that a cup of milk contains 300 mg of calcium. Let’s see which other products can be a source of this mineral, even better than milk.
Soy
Specifically, raw green soybeans are rich in calcium. Their consumption provides more calcium than a cup of milk, reaching about half of the recommended daily intake (RDI) for most adults. Although they are also rich in fiber and protein, you need 1 and 1/4 cups of cooked green soybeans to match the calcium content of a cup of milk: one cup of raw green soybeans provides 504 mg of calcium.
Firm tofu
The amount of calcium in tofu, a derivative of soy leaves, will depend on two factors: the brand and the type of preparation.To enhance its calcium content, it is recommended to use calcium sulfate to coagulate soy milk and turn it into tofu curd. This is an ideal alternative for people with a caloric deficit. One cup of tofu provides 506 mg of calcium.
Cabbage
Leafy green vegetables and kale are particularly good sources of calcium. In addition to calcium, consuming these watery vegetables provides 600% of the daily intake of vitamin K, vitamin B6 and C, iron, and magnesium. One cup equals 324 mg of calcium.
Bok choy
Although one cup of bok choy contains less calcium than one cup of milk, the truth is that the body absorbs it much better when it comes from bok choy. Therefore, one cup of each is equivalent to the amount of calcium absorbed. The opposite happens with spinach, which, in addition to containing oxalates, has 245 mg of calcium per cup.
Dried figs
Dried figs are one of the fruits that provide the most calcium, with 241 mg per 1.25 cups. However, they are a high-calorie fruit, specifically 413 calories and 71 g of sugar.
Canned sardines
If we focus on preserved foods, one of the most recommended options is canned sardines. They provide 22.6 g of protein, and they are also rich in healthy omega-3 fatty acids. Each 3.75 oz can contains 351 mg of calcium.