Most people know that calcium is the building block for healthy bones within the body. These range from the bones within your skeletal system to a healthy smile, because your teeth are considered bone. A lot of people have the misconception that milk is what is needed for healthy bones, and that this source alone provides enough calcium for healthy bones that are strong and difficult to break.
New research shows that milk alone is not the best source for calcium, and there are actually many other sources that are much more effective than milk. A full glass of milk only contains about 12% of your daily required amount of calcium, and not all of the calcium in milk is absorbed by the body.
Dark Leafy Greens
Dark leafy greens, such as spinach and kale, are great sources of calcium. These vegetables contain calcium levels that are much higher than those found in milk. The levels of calcium found in leafy greens will make up enough for your daily intake when they are eaten three times a day. Because many people find it difficult to incorporate this food into three daily meals, they can be used in shakes in the morning to give you a morning boost that is packed full of calcium.
Low Fat Mozzarella Cheese
Low fat mozzarella cheese is a great source of calcium, and only one serving of this cheese contain 92% of your daily value. This cheese can be used from breakfast to dinner, but due to the high levels of calcium that is contains, you only need to add it to one meal per day to get the full benefits that it has to offer.
Almonds are an excellent source of calcium. When you consume almonds, you’re getting a ton of calcium, along with many other important nutrients that your body needs for great nutritional health. They are best when consumed in their raw form, or they can be used to create almond milk, which also offers many health benefits, including large amounts of calcium per serving.
Canned fish is an excellent source of calcium, and it offers almost half of your daily value. It doesn’t matter which type of fish you choose, as long as it’s in the canned form. Salmon has the highest level of calcium, while shrimp contains the lowest amount.
Studies have shown that your body is able to digest the calcium in these alternative sources much better than milk. If you are simply drinking milk for your calcium source, you may be suffering from the effects of low levels. These include brittle bones, brittle hair, and even emotional effects such as anxiety and depression. Next time you are choosing your source of calcium, reach for one of these alternative sources.
Healthaliciousness.com (2013). Top Ten Foods Highest in Calcium.