While milk is often touted as a go-to source for calcium, there are several other foods that can offer even more of this essential mineral, which is vital for maintaining strong bones and healthy bodily functions. Here are five surprising foods that contain more calcium than milk, helping you diversify your sources and potentially enhance your intake.

1. Eggshells

Yes, eggshells! They are an excellent source of calcium carbonate. About half a teaspoon of powdered eggshell provides about 1000 mg of calcium, which is more than the daily requirement for most adults. To use eggshells, boil them to remove any bacteria, air dry, then grind them into a fine powder. You can add a small amount to smoothies or sprinkle it over your meals.

2. Chia Seeds

Chia seeds are not only rich in omega-3 fatty acids and fiber but also have a high calcium content. Just two tablespoons of chia seeds contain about 177 mg of calcium, more than a glass of milk. They can be added to yogurts, smoothies, and salads, or used to make chia pudding.

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.