“5 Foods That Have More Calcium Than Milk: Get Stronger Bones”

3. Almonds

Almonds are among the highest calcium-containing nuts, with about 76 mg of calcium per ounce (about 23 nuts). They are also a great source of protein, healthy fats, and vitamin E. Enjoy them as a snack, or add almond butter to your breakfast or smoothies for a calcium boost.

4. Dried Figs

Dried figs are not only sweet and delicious but also an excellent source of calcium. About eight dried figs can provide you with 107 mg of calcium. They are also rich in fiber and antioxidants. Eat them as a midday snack, or chop them up and add them to oatmeal or yogurt.

5. White Beans

White beans are versatile, delicious, and loaded with calcium. One cup of cooked white beans contains around 161 mg of calcium. They are also high in protein and fiber, which helps with digestion. Use them in soups, salads, or as a side dish.

Conclusion

Expanding your dietary sources of calcium beyond milk can not only enhance your overall nutrient intake but also cater to those who are lactose intolerant or vegan. Incorporating these calcium-rich foods into your diet can help maintain strong bones and support overall health. Remember to balance your diet with a variety of foods to get a complete range of nutrients.