Did You Know There Are Other Good Sources Of Calcium Besides Milk?

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I’ve always heard growing up that milk and milk products are the best sources of calcium. Your mother also probably told you the same. But, since I was lactose intolerant from birth, milk and most dairy products have been a no for me. So as I grew older I began to explore other sources of calcium and I found out that milk is not the only good source of calcium out there.

What is Lactose intolerance?

Lactose intolerance is a condition where the body does not produce enough of the enzyme lactase to break down lactose, a type of sugar found in milk. Usually, our bodies make lactase as we grow up and continue to make it as adults. But some people don’t make enough lactase. This can cause a problem because lactose is found in all dairy products. Symptoms of lactose intolerance include stomach pain, cramping, diarrhea and bloating.

As we dig into this article, we will explore some other foods that contain high levels of calcium and see if milk is still the best one!

Milk and Dairy products

Dairy products are a great source of calcium, but they can also increase blood pressure, weight gain, and prostate cancer risk. There are many other good sources of calcium, including certain types of dark green leafy vegetables like kale or spinach, almonds, oranges, broccoli, beans, soymilk and tofu.

Dairy products are a great source of calcium, but they can also increase blood pressure, weight gain, and prostate cancer risk. Also, the milk we get is partially adulterated and is largely produced by artificially injecting the cows. The milk thus carries remnants of those chemicals and is hazardous for health in the long run. And for vegans and lactose intolerant, this option is totally out. ⁣

So, you don’t need to consume dairy in order to get your daily intake of calcium. fact, you can get plenty of calcium from other sources, including plants and animals.

Green vegetables

There are many other good sources of calcium, and certain types of dark green leaf vegetables have a lot of calcium. Broccoli has about 100mg per serving, while spinach has over 300 mg in a half cup of the vegetable.

Other good sources include kale, Brussels sprouts, Swiss chard, turnip greens, rhubarb and collard greens. You can get about 452mg of calcium from 1 cup of cooked kale.

Soybeans are a good source of calcium, with about 28 mg per serving. They contain over 80% of the daily recommended amount of calcium undefined
Salmon contains good levels of calcium and also omega-3 fatty acids. Consuming salmon is good for the heart, joints, bones and brain. On the other hand, it is also difficult to get a good source of protein from milk.

Nuts and seeds

Milk is not the only source of calcium. You can get calcium from many other sources, including nuts and seeds. For example, 1 cup of almonds contains about 270mg of calcium while an ounce of chia seeds has 272mg. As well as calcium, nuts and seeds also contain protein, fiber, and healthy fats which are all beneficial to your health.

Calcium builds strong bones. Some people believe that consuming dairy is the best way to build a strong body, but these simple nuts and seeds like chia or sesame are a great source of calcium. A handful of almonds or a small serving of pumpkin seeds will provide around 90mg. The best part is that they also have many other health benefits as well! They’re a great way to boost your daily intakes of certain nutrients, such as healthy fats and omega-3 fatty acids. These are essential for heart and brain health support.

150 ml of milk = 190 mg of calcium⁣
The same amount of calcium is present in ⁣
✅ 2 tbsp Sesame seeds ⁣
✅ 3 tbsp Chia seeds ⁣

Food options for people who are lactose intolerant

In addition to milk, there are other options available for people who are lactose intolerant or have a dairy allergy. These include calcium-fortified soymilk, calcium-fortified orange juice, tofu processed with calcium sulfate, and broccoli. There are many different food sources of calcium, but it will largely depend on your diet preferences. Some options include beans, broccoli, sardines, tofu, turnip greens, figs, spinach and okra.

Calcium is an essential mineral that keeps bones strong. According to the USDA, it is estimated that more than 65% of adults and children do not get enough calcium in their diets. That’s why it is recommended to take a supplement for those who can’t drink milk or other dairy products. But people who are lactose intolerant don’t have to miss out on this important nutrient. There are plenty of food sources out there that contain calcium such as yogurt, kale, beans, and oranges. It just takes a little extra planning to make sure you’re getting all the nutrients your body needs.

Conclusion

Consuming enough calcium is important for a healthy body as it helps to prevent osteoporosis. It’s possible to get calcium from other food sources besides milk, so now you have no excuse not to stay healthy!

If you’re looking for more food and nutrition tips from Infano, check out our other blogs here.

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There could possibly be a lot of controversies and enough repercussions of the leadership of Indira Priyadarshini Gandhi, but the undeniable fact is that she was one of her kind.

India’s first and only, till date, female Prime Minister, Indira Gandhi was also the second longest-serving Indian Prime Minister after her father. From January 1966 to March 1977, and from January 1980 to until her assassination in October 1984, she represented Indian National Congress in an iconic way.

On the 36th death anniversary of the first woman Prime Minister of India, Infano is putting together some of the major facts about India’s Iron Woman.

The childhood influence

Gandhi had always been influenced by the Indian Independence Movement. When she was 5 YO, she burned her favourite foreign doll, influenced by the Swadeshi movement, as the doll was made in England. At 12, she was leading children in the Vanar Sena which included 60,000 young revolutionaries who made flags, addressed envelopes, and conveyed messages.

Born on November 19, 1917, Gandhi was the only daughter of Jawaharlal Nehru, the first prime minister of India. She worked as an assistant to her father before joining the cabinet. She was also elected as the president of the Indian National Congress in 1960. Upon sworn in, she nationalised 14 banks during her tenure.

Led the war with Pakistan

Indira Gandhi went to war with the neighbouring country Pakistan and supported East Pakistan which resulted in an Indian victory and the creation of Bangladesh.

Before this historical victory, ministers who used to call her ‘Goongi Gudiya’ started calling her ‘Durga’ to pay her respect.

“I am not a person to be pressured — by anybody or any nation,” Indira Gandhi said in an interview after the war ended. She was also awarded Bharat Ratna, India’s highest civilian honour, for India’s historic victory.

Woman of the Millennium

The idea of equal pay for equal work for both men and women was given consideration in the Indian Constitution under the Gandhi administration.

She also conducted the country’s first nuclear test, Pokhran I. The development of nuclear weapons was authorised in 1967.

She was called the Iron Lady of India during her 16-year long tenure. In the year 1999, Gandhi was named ‘Woman of the Millennium’ by the BBC.

Identified by power, not gender

Indira Gandhi, no matter how controversial her life was, had always been a figure to look upon. She broke several patriarchies to live her life the way she wanted.

From going against her family’s wishes to marry the love of her life to taking actions in the parliament for the nation, she never gave up.

“I think all her life she was more man than woman in the conventional sense, and her identity was defined more by her aristocratic lineage and later by power than by gender,” Sagarika Ghose writes in her book describing Gandhi.

The tragic end

Indira Gandhi was assassinated by her own bodyguards, who also happened to be Sikh nationalists, on October 31 1984, due to the aftermath of Operation Blue Star. She was shot at 31 bullets; 30 bullets had hit her, of which 23 had passed through her while 7 remained inside her.

Her death was tragic! But, it would not be wrong to say that she inspired several women in India. She remained as a powerful icon who shattered several societal rules and led the nation by several examples.

This article is a tribute to the first woman prime minister of India. Infano does not support any political party and intends to only write about the women who made a mark/ are making a mark in society.

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