Sources of Calcium Other Than Milk
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Sources of Calcium Other Than Milk

Great sources of calcium other than Milk.

Milk is the best known dietary source of calcium, but not all people a fond of drinking milk. For those who do not have the stomach for milk or for those who simply want more variety in their sources of dietary calcium, here are some other sources of calcium other than milk.

Cheeses and yogurts

Cheeses are great sources of calcium. The rule of thumb is the harder the cheese, the more calcium it contains. Parmesan cheese has higher level of calcium than cottage cheese. For commercially produced cheeses, check the nutritional facts and compare the calcium contents of different brands. The more calcium you take in with least amount of calories, the better. Yogurts are also rich sources of calcium. One hundred and fifty grams (150 gm) of low fat yogurt contain two hundred eighty five milligrams (285mg) of calcium.

Fruits and vegetables

Some green leafy vegetables contain high levels of calcium; another reason to eat salads. Ninety grams (90gm) of steamed spinach contains one hundred forty four milligrams (144mg) of calcium. Some kids may not like them but their worth forcing into their diets. Sixty grams (60gm) of dried figs also contain one hundred fifty milligrams (150mg) of calcium. There are also some fruits that are rich in calcium. One hundred and sixty grams (160gm) of oranges contributes seventy five milligrams (75mg) of calcium. This is approximately one medium sized orange. Eating it as a fruit or juicing it doesn’t really make any difference.


Bread is more commonly known to be great sources of carbohydrates but what most people don’t know is it’s also a good source of calcium. Two slices of regular sized white bread contains seventy nine milligrams (79mg) of the mineral while the same amount of brown bread contains seventy two milligrams (72mg). If you’re loading up on calcium, a cheese based sandwich and a glass of milk for breakfast doesn’t sound too bad.

Beans and nuts

Beans and nuts are also great sources. One hundred and thirty five grams (135gm) of baked beans contain sixty five milligrams (65mg) of calcium. For nuts, twenty grams (20gm) of Brazil nuts contain thirty four milligrams (34mg) of the mineral. To add some calcium into your meals, mix in some almonds with your salads or cereals during breakfast. Oatmeal cereal is also a rich source of calcium. Another tip is to add some sesame seeds when baking as toppings.

There are also a growing number of supermarket foods that are calcium fortified. Look for calcium fortified seals when buying concentrated, preserved or instant foods. Also remember that as we age, our calcium absorption may become less efficient. For older people, it’s better that they take in calcium supplements together with a high calcium diet.

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