Replace your milk with these 10 calcium-rich foods

10 Calcium-rich foods to replace your milk intake

MF editorial team

02 Sep 2015

updated the 6 October 2015 à 22:28

1/10
Sardines
To be consumed once to twice a week if possible, with lemon juice to aid digestion. The fish bones are rich in calcium, so they don't have to be removed, but instead you bite into them! Sardines also contain Omega 3, essential fatty acids which are good for heart and brain.
2/10
Pressed cheese paste
With 405mg/100g, Parmesan cheese is an excellent source of calcium. However, be careful not to overdose on it. Indeed, it is extremely acidific and, in high doses, can contribute to chronic inflammation in the body. Same goes for other pressed cheese pastes, such as emmental (356 mg calcium / 100 g). 30g per day at most, and do not forget to add fruits and vegetables during the meal to balance everything.
3/10
Dried figs
Three figs a day provides not only calcium, but also potassium and zinc.
4/10
Herbs and spices
With 1260mg/100g, dried thyme is one of the most calcium-rich foods. Similarly for cinnamon (1080mg/100g), coriander (709mg/100g) and pepper (430mg/100g). But never consume these seasonings in large quantities, as it is better to only sprinkle around our plates.
5/10
Highly mineralised waters
Highly mineralised waters are good sources of calcium. Alternated with more weakly mineralised drinks (such as Evian) for the balance of the body.
6/10
Sesame seeds and cumin
You can eat these seeds in white cheese and seasoning. In addition, they provide the body with other minerals such as iron, magnesium and phosphorus. You can also try tahini, a tasty paste made from sesame seeds.
7/10
Wakame
This algae that can be easily found in fresh organic radius and is eaten raw, in salads or can be added to sauces or soups for flavour.
8/10
Almonds
30g of dried almonds provide 75mg of calcium. In addition, these nuts provide lipids, fibers, and vegetable proteins. All without gluten.
9/10
Green vegetables
Broccoli (114mg/100g) are preferably steamed, and even that way they lose some of their calcium. Whatever the cooking method, they contain other interesting nutrients including anti-cancer compounds.
10/10
Amaranth
This popular herb by the Aztecs produces tiny seeds. Consume as a cereal, in twice its volume of water.

Milk isn’t the only source of calcium. Discover 10 other food products that help preserve bone health (and other benefits!).

Having trouble digesting milk and looking for other ways to consume calcium? It’s easy, since they’re in many foods!

CALCIUM, BONE PROTECTOR

Calcium is, rightly, considered essential to the integrity of our skeleton. Coupled with vitamin D which favors its assimilation by the intestine and its attachment to the bone cells, it helps prevent osteoporosis and fracture risk away repeatedly. These are not its only functions. It also prevents cavities and helps reduce anxiety and spasms. With sodium and potassium, it allows the body’s cells to function properly and to exchange information.

To stay healthy, we need at least a gram of calcium daily before age 65 and 1.5 grams after 65 years. What are the signs of a possible deficit? Dull hair, brittle nails, or nails that split, teeth that become brittle, sores, muscle aches, etc. Talk to your doctor and do not hesitate to ask for a determination of vitamin D to ensure that the problem is not there.

Laura Gabrieli and Nur Syazana H.

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