Did you know? These foods contain much more calcium than milk.
Dairy products are widely known as sources of calcium. However, some foods have a higher calcium content than cow's milk and other dairy products. We'll tell you which ones.
Calcium is a vital and the most abundant mineral in the human body. It is needed for various functions, including tooth and bone formation, blood clotting, maintaining a normal heart rhythm, and muscle contraction, as explained in the MSD Manual. Calcium is obtained through diet. Dairy products are perhaps the best-known source of calcium. However, there are plant-based foods that contain significantly more calcium than cow's milk.
These foods contain more calcium than milk.
The daily requirement for calcium is 1000 mg per adult. Cow's milk contains about 120 milligrams (mg) of calcium per 100 grams (g). What many don't know is that other foods sometimes contain significantly more of this important mineral. Some even contain almost 1000 mg of calcium per 100 g. Therefore, you should be aware of the following alternative sources of calcium:
1. Arugula: This salad green, originally from the Mediterranean region, contains around 160 mg of calcium per 100 g. It also boasts a high beta-carotene content – the most important precursor of vitamin A.
2. Kale: This healthy winter vegetable provides 212 mg of calcium per 100 g. Kale still surpasses pure milk as a calcium source. In addition, kale supplies the body with iron, magnesium, zinc, and vitamins A, C, and E.
3. Flaxseeds: With slightly more than 200 mg of calcium per 100 g, they are also a good source of calcium. Flaxseeds contain 206 mg of calcium per 100 g, a similar nutritional value (230 mg/100 g). However, you should not consume more than two tablespoons of flaxseeds per day, as the hydrocyanic acid they contain can lead to stomach pain, nausea, and vomiting if overdosed.
4. Tofu: Although the calcium content of tofu varies greatly depending on the production method, it is generally between 170 mg and 350 mg per 100 g. Furthermore, this meat alternative is an ideal source of protein.
5. Mineral water: Incidentally, it is also among the foods with a high calcium content. Water with a high calcium content can contain up to 400 mg per 100 g. The amount of calcium in a bottle of water is usually indicated on the label.
6. Sesame seeds: With almost 1000 mg of calcium per 100 g, sesame seeds top the list of foods with a high calcium content by a wide margin. 100 g of sesame seeds contain 959 mg of calcium. This means that, per unit of weight, their calcium content surpasses not only many dairy products.
What happens in the case of a calcium deficiency?
It's not just vegans who can meet their daily calcium needs through calcium-rich plant-based foods. However, 46 percent of men and 55 percent of women do not meet the recommended daily intake of 1000 mg of calcium. On average, they only consume 600 to 800 mg, which can lead to a calcium deficiency. This is usually asymptomatic at first. Initial symptoms may include tingling around the mouth, in the hands, and in the feet. Eventually, the heartbeat can slow down, and a calcium deficiency can become life-threatening. If you suspect a deficiency, you should definitely consult a doctor. According to the German Nutrition Society (DGE), the average daily requirement is easily met – for example, with a glass of milk (250 milliliters) and two slices of Emmental cheese (50 to 60 grams).
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