Hi. I am Dr Purna Sreeramaneni
In this video I am going to list out 7 Vegetarian foods which have much higher Calcium content
when compared to Cow’s or Buffalo’s Milk.
Cow’s or Buffalo’s Milk is generally considered to be an excellent source of Calcium.
In this video I am not going to delve into the issue of whether Milk is healthy or not for adults.
But in this video, I’m going to talk on where Milk stands in comparison with some vegetarian foods with regard to their Calcium content.
Every 100 grams of Cow’s Milk and Buffalo’s Milk
contains around 110 mg and 210 mg of Calcium respectively.
Recommended Dietary Allowance of Calcium is between 1000 mg to 1200 mg
for a person above 19 years of age.
But there are SEVERAL vegetarian sources which contain Calcium much more than Milk.
1. Cinnamon
Cinnamon has around 1000 mg of calcium for every 100 grams.
This is around 9 to 10 times more calcium content weight for weight compared to Cow’s Milk.
It is also a good source of Iron.
2. Sesame seeds
Sesame seeds contain 975 mg of Calcium for every 100 grams.
In addition, Sesame seeds are excellent sources of Iron, Magnesium and Zinc.
100 grams of Sesame seeds has around 350 mg of Magnesium
which is almost 100% of Recommended Dietary Allowance.
3. Curry leaves
Curry leaves are commonly consumed in Asia especially in the Indian subcontinent.
Curry leaves contain around 830 mg of Calcium for every 100 grams which is around 7 to 8 times more than Cow’s Milk.
These leaves also have good protein content at 6 grams for every 100 grams
while Whole Milk has 3.2 grams of proteins per 100 grams.
4. Moringa aka Drumstick tree leaves
Fresh Moringa leaves contain around 440 mg of Calcium
while dried Moringa leaves contain around 2100 mg of Calcium per 100 grams.
In other words dried Moringa leaves are among the top sources of Calcium in the world.
Also it is a rich source of Vitamin E.
Protein content of fresh Moringa leaves is around 6.7 grams per 100 grams
while Dried Moringa leaves contain around 27 grams of proteins per 100 grams.
5. Finger Millets or Ragi or Ragulu
Finger millets contain around 370 mg of Calcium for every 100 grams.
Finger millets are also a good source of Potassium.
6. Horse Gram
Horse Gram contain 280 mg of Calcium for every 100 grams.
It also has good Phosphorus and Iron content.
7. Soyabeans
Soyabeans also contain around 280 mg of Calcium for every 100 grams.
Plus, it is an excellent source of Iron, Manganese, Phosphorus and Zinc.
