Calcium is necessary for the health of our bones and teeth. It promotes bone density and relieves bone pain. In addition to milk, there are several other sources and calcium-rich dishes that may help you increase your regular calcium consumption.
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- 1. Sardines Griddled with Aioli
- 2. Salad with Arugula
- 3. Pizza on a flatbread
- 4. Figs with Manchego Cheese Stuffing
- 5. Grape Leaves Stuffed
- 6. Endive Stuffed
- 7. Greens of the Dandelion
- 8. Broccolini
- 9. Bok Choy, Baby
- 10. Croquettes of salmon with dill sauce
- 11. Chicken with Sesame Stuffing
- 12. Manicotti with Stuffing
- 13. Komatsuna Greens in Spaghetti
- 14. Cake with Almonds
1. Sardines Griddled with Aioli
Sardines may be little, but when it comes to calcium, they're a huge fish. A serving may help you reach the 1,000 milligrammes per day recommended for most individuals. Fresh sardines put on the grill make a smokey, delectable appetizer. Drizzle with garlicky aioli sauce to obtain the same amount of calcium as 8 ounces of yoghurt.
- 325 milligrammes calcium in 3 ounces of sardines
- Calcium: 21 milligrammes in aioli sauce (2 teaspoons).
2. Salad with Arugula
Arugula is a superfood when it comes to leafy greens, since it is high in vitamins and calcium, which helps develop bones. To obtain 130 milligrammes of calcium in a small, appetising salad, toss in some shredded Parmesan cheese and slivered almonds.
- Calcium: 32 mg per cup of arugula
- 35 milligrammes calcium in 12 almonds
- Calcium: 63 milligrammes in 1 tablespoon of parmesan
3. Pizza on a flatbread
A flatbread pizza with the correct toppings may be packed with calcium as an appetiser or a meal — even before you add cheese! For a pie with more calcium than a full glass of milk, start with crumbled canned salmon and lots of arugula.
- 241 milligrammes calcium per 3 ounces of salmon
- Calcium: 32 mg per cup of arugula
- Calcium content of flatbread crust: 113 milligrammes
4. Figs with Manchego Cheese Stuffing
To prepare a flavorful snack, stuff sweet, chewy fresh figs with unusual cheeses. Spanish manchego is a sour, calcium-rich cheese prepared from sheep's milk. With just 150 calories, two manchego-stuffed figs deliver 345 milligrammes of calcium.
- 300 mg calcium per ounce of Manchego
- 45 milligrammes calcium
5. Grape Leaves Stuffed
Greeks are known for their stuffed grape leaves. Rice, fragrant herbs and spices, ground meat, and grape vine leaves are often used. The calcium content of the olive-green leaves is increased by dipping them in non-fat Greek yoghurt. Six filled leaves with 1/4 cup of yoghurt sauce provide 147 milligrammes of calcium, which is around 15% of the daily calcium requirement for most persons.
6. Endive Stuffed
The form of crisp endive leaves is ideal for finger food. Combine low-fat cream cheese and smoked salmon in a leaf of endive, then spoon the mixture into the leaves. You'll receive roughly 75 milligrammes of calcium with a few little pieces of these before supper. The most important sources are:
- 44 milligrammes calcium in 2 tablespoons cream cheese
- 18 mg calcium in 6 ounces of smoked salmon
7. Greens of the Dandelion
Dandelions may wreak havoc on a well-kept lawn, but chefs like the peppery taste of the leaves. Additionally, the leaves are high in minerals and contain more calcium than spinach. Dandelions are a tasty side dish when wilted or sautéed. The spicy taste is balanced with oil, garlic, and other ingredients.
- 147 milligrammes calcium per cup of dandelion greens
8. Broccolini
This green veggie has a sweeter flavour than its bigger sibling broccoli. Small florets and long, sensitive stems that don't need to be peeled characterise this plant. For a more intense taste, roast or sauté the spears. Alternatively, steam them briefly to preserve the vibrant green hue. Quick cooking helps to keep the vitamins in tact.
- 55 mg calcium per cup of broccolini
9. Bok Choy, Baby
Baby bok choy looks like ordinary bok choy in smaller, with green leaves and white stems. This Chinese cabbage, on the other hand, is gentler and more delicate. Instead of cutting the vegetable, cook and serve the heads whole. It's fantastic as a side dish or in a stir fry.
- 158 milligrammes calcium per cup of baby bok choy
10. Croquettes of salmon with dill sauce
Salmon croquettes are a delectable way to increase your calcium intake. In addition, canned salmon has 10-20 times the calcium of fillets. In two cakes, make a creamy dill sauce with nonfat Greek yoghurt for 315 milligrammes of calcium. The most important sources are:
- 241 milligrammes calcium in 6 ounces of canned salmon
- 59 milligrammes calcium in 2 tablespoons Greek yoghurt
11. Chicken with Sesame Stuffing
Want to boost the calcium content of your regular chicken dinner? Stuff a chicken breast with a spinach and ricotta cheese mixture. Season it, then coat it with sesame seeds and bake it. One serving contains 251 milligrammes of calcium, which is roughly a fourth of your daily need.
12. Manicotti with Stuffing
Stuffing manicotti pasta shells with flavour and calcium is a simple method to boost the nutritional value of a pasta meal. In this simple classic, use skim ricotta cheese to save calories. For a fast meal, top the shells with a spicy or garlicky tomato sauce and bake. A glass of milk has more calcium than two filled shells.
- Ricotta part-skim (1/2 cup) has 335 milligrammes of calcium.
- 16 milligrammes calcium in 1/2 cup tomato sauce
13. Komatsuna Greens in Spaghetti
Komatsuna, or Japanese mustard greens, are rich in calcium. Toss the peppery plant with spaghetti for a colourful pasta meal; use whole wheat noodles for additional fibre. Serve with tart sun-dried cherry tomatoes and a sprinkling of Parmesan cheese on top. The total calorie count for the meal is roughly 500.
- Calcium: 104 milligrammes per cup of komatsuna
- Calcium: 220 milligrammes in 1/4 cup parmesan
14. Cake with Almonds
Instead of wheat flour, finely ground almonds are used to make this delicacy. The almonds' delicate taste complements the sugar and citrus zest, and they also contain a little amount of calcium. To obtain roughly 110 milligrammes of calcium in one serving, top with a low-fat lemon cream cheese icing.
