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Ragam Makanan Berkalsium Pengganti Susu pada 6 tahun lalu - byTim Kalsium punya peran penting untukpembentukan tulang . Jika kalsium hilang dari tubuh, tulang akan cepat keropos dan terserang osteoporosis. Namun, sayangnya masih banyak orang yang beranggapan bahwa kalsium hanya bisa didapat dari konsumsi susu. Untuk mencukupi kebutuhan kalsium, kebanyakan orang memilih untuk mengonsumsisuplemen . Padahal, di luar kalsium, masih banyakmakanan lain yang bisa menggantikan susu. Tak perlu suplemen, Anda tinggal mengonsumsi berbagai jenis makanan yang mengandung kalsium berikut ini melansir Medical Daily.
1. Sayuran hijau Kebanyakan sayuran hijau mengandung kalsium. Sebut saja brokoli yang mengandung 180 miligram kalsium di setiap cangkirnya. Kandungan ini mewakili 18 persen kebutuhan asupan kalsium harian.2. Tofu Tofu dikenal sebagai salah satu sumber kalsium. Dalam setiap tofu, tersedia 861 miligram kalsium. Konsumsi rutin tofu akan berguna untuk kesehatan tulang yang optimal. Terbuat dari kacang kedelai, tofu merupakan salah satu makanan rendah kalori dan bebas gluten.3. Seafood Banyak nutrisi penting yang ada di dalam sarden. Sebut saja asam lemak omega 3, vitamin D, dan kalsium. Ada sekitar 370 miligram kalsium dalam setiap 3 ons sarden. Selain itu, kalsium juga bisa ditemukan dalam salmon. Namun, ada baiknya jika Anda mencari salmon segar. Sebab, salmon kaleng mengandung lebih sedikit kalsium.
4. Jeruk Seorang ahli gizi, Frida Harju-Westman, mengatakan bahwa ada lebih dari 70 miligram kalsium dengan konsumsi satu buah jeruk. Angka itu setara dengan 6 persen dari kebutuhan asupan kalsium harian. Akan lebih baik jika Anda mengonsumsi jerum dalam bentuk buah utuh. Pasalnya, kandungan kalsium pada jeruk bakal 'melorot' ketika diolah dalam bentuk jus.5. Almond Selain memiliki dosis protein, vitamin E, potasium, magnesium, dan mangan yang sehat, almond juga mengandung kalsium yang tinggi dibandingkan jenis kacang lainnya. Setiap 1 ons almond (sekitar 22 kacang) dapat memenuhi 8 persen dari asupan kalsium harian.
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