New Delhi: Calcium is the most abundant mineral in the body. It makes up much of your bones and teeth and plays a role in heart health, muscle function, and nerve signalingAlthough dairy products like milk, cheese, and yogurt are especially high in calcium, many dairy-free sources of calcium are available.
Dark Leafy Vegetables
Broccoli, kale, spinach, turnips, bok choy (Chinese cabbage), cabbage and asparagus are just a few of the leafy calcium-rich vegetables that will add the necessary daily calcium dose to your meal. Apart from calcium, they also offer other vital vitamins and minerals. Include them in your salads to also get replenished with folate. Chop up broccoli and stir fry them or add them to your fried rice to make a great dish. One cup of broccoli gives you about 47mg of calcium and much more Vitamin C, vitamin K and folate.
Fish
Nothing fishy about fishes as far as calcium goes. Eat lots of fish, especially the smaller fish, the ones with edible bones. On your next visit to the supermarket, try buying canned fish products. The bones soften and become easier to eat through the process of canning. The plus point about fish is that they are also laden with omega 3 fatty acids and vitamin D, so they activate maximum absorption of calcium. Add these canned fish portions in a salad or as a side dish to make your meal calcium loaded.
White Beans
These and other legumes, in general, make an excellent source of calcium as well as iron. White beans provide 132mg of calcium per cup. Add them to your rice, pasta or grind them up and make hummus out of it. Black beans, kidney beans, baked beans are all good choices for calcium. Boil these legumes and add them to your salads for a bit of crunch as well as nutrition.
Oatmeal
Why just use oatmeal as a breakfast recipe, use it in other exciting ways too. Each serving of oatmeal can give your body about 100-150mg of calcium. It is also a healthy alternative and can also be used by people who are on a diet. For maximum benefits opt for the natural oats instead of the instant variety. Enjoy oatmeal without added sugar. Oats can also work as a delicious and healthy snack option.
Dry Fruits: Go nuts over dried fruits! They offer about 100mg calcium in each serving. Almonds and dried figs can be used as excellent alternatives to fortify your diet with calcium. Try eating 5 dried figs a day and add about 135mg of calcium to your body. They are extremely filling and can help those who are trying to lose weight.
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