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These foods contain more calcium than a glass of milk

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Manish Saini
Manish works as a Journalist and writer at Revyuh.com. He has studied Political Science and graduated from Delhi University. He is a Political engineer, fascinated by politics, and traditional businesses. He is also attached to many NGO's in the country and helping poor children to get the basic education. Email: Manish (at) revyuh (dot) com

Calcium is an important mineral to consume on a daily basis, as it helps maintain healthy bones and allows the body to absorb key nutrients such as vitamin D.

The body does not produce calcium on its own, so it is important to consume adequate levels of this mineral on a daily basis through food. Doctors recommend that an adult’s diet have a daily calcium intake of at least 1,000 milligrams.

The most traditional sources of calcium are cow’s milk and dairy products. The largest amount of this mineral is found in Parmesan cheese, since 16 liters of milk are needed to make one kilo.

However, there are many non-dairy foods that provide a sufficient amount of calcium.


Besides being a source of iron and low in calories, tofu is rich in calcium. Half a cup of this oriental cuisine food with calcium sulfate contains 434 milligrams of calcium, according to the portal Eat This, Not That!


100 grams of cooked spinach contain 245 milligrams of calcium, in addition to being rich in vitamins A, E and K, iodine and several antioxidants.


The almonds alone are a good source of calcium, with about 240 milligrams per 100 grams. A glass of fortified almond milk is an even greater source of calcium. In addition, this dried fruit helps reduce cholesterol and is a source of other microelements and vitamins.

Canned sardines

A can of spiked sardines contains about 325 milligrams of calcium. It also contains taurine, omega 3, calcium and vitamin D. One serving of this product covers 100% of the recommended daily needs for omega 3 fatty acids.

Image Credit: Getty

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