Calcium Rich Foods That Aren't Milk

Milk has been branded in such a way that vast amounts of people drink it daily. Milk is such a staple in many households that individuals tend to assume that milk and calcium are synonymous. Due to its impact, many people assume that they can only receive the majority of their calcium from milk or other dairy products. Truthfully, many other fruits, vegetables, and other foods contain copious amounts of calcium. Ironically, you'll be able to find more calcium in certain foods than in milk. To have a well-balanced, highly nutritious diet, consider these options when you're looking to increase your calcium intake.

Leafy Greens

It's incredibly easy to incorporate green, leafy vegetables into your diet, plus, it's essential. There are numerous vitamins, minerals, and nutrients that are found within leafy greens like kale, spinach, bok choy, and broccoli. If you love eating a delicious omelet for breakfast, add some sauteed spinach to it for a little extra calcium. When the lunchtime hour rolls around, visit a local salad bar and indulge in some fresh greens, such as kale and lettuce in a tasty Caesar salad. For dinner, you can quickly steam bok choy and lightly season it with black pepper and garlic for flavor. If you're someone who thoroughly enjoys a good smoothie, make a green smoothie to start the day. It's the perfect way to sneak in greens such as spinach, along with other fruits and veggies. Leafy greens are well known for having a high concentration of calcium per cup, and you can easily have your daily intake of calcium with a single serving.

Tofu

If you're someone who is vegetarian or vegan, you're pretty familiar with this option. Every 100 grams of tofu contains 350 mg of calcium. A lot of people like to incorporate this calcium-rich ingredient in various ways. You can bake it, steam it or roast it. Truthfully, it will take on the flavor of whatever it's put in. So, it's important that you flavor your sauces and marinades exceptionally well. If you don't, this is a dish that can easily taste bland. For starters, you can eat it the same way you would scrambled eggs in the morning. Instead of using scrambled eggs, scramble the tofu. Add vegetable oil to a frying pan. Saute whatever vegetables you choose, such as mushrooms and peppers. Make sure to season them well. In a separate dish, break up the tofu and mix it along with seasonings such as garlic powder, pepper, and nutritional yeast flakes. Add a little bit of salt to taste. As you combine this mixture, add it to the pan and continue to stir. As you stir and saute the mixture, it will give the appearance of a crumble. You can easily eat this with a piece of toast, a side of waffles or fruit.