Calcium is an essential nutrient for the body. The body has calcium in abundance compared to other minerals. Calcium helps keep your teeth and bones strong, and also plays an important role in maintaining muscle, heart and nerve signals.
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It was recommended that an adult organism should require 1000 mg of calcium per day, whereas women over 50 and people over 70 should require 1200 mg of calcium per day. Children need a slightly higher dose of calcium, which is about 1,300 mg per day.
Many dairy products, such as milk, cheese, yogurt, are rich in calcium, but not everyone likes the smell of milk. In this case, they can go for alternatives and other non-dairy foods rich in calcium.
Here are some foods that are rich in calcium and can help you get the amount of calcium you need.
Seeds can be your choice, as they are rich in calcium. Poppy seeds, sesame seeds, chia seeds are some of the high calcium items. 15 g of sesame seeds contain about 22 mg of calcium, and 1 ounce of chia seeds is about 177 mg of calcium.
Not only that, but they also provide proteins and healthy fats.
We often think that cheese is unhealthy, but if we eat the right ones, we will get our calcium dosage. Parmesan cheese contains about 331 mg of calcium.
Soft cheese has a lower calcium content. In addition, the body is able to easily digest calcium from dairy products, and not from plant sources. Cottage cheese is rich in proteins.
Yogurt is the best alternative to milk. It is rich in probiotic bacteria, which have many health benefits. About 245 g of yogurt contains 30% calcium, along with potassium, phosphorus and vitamins B2 and B12.
If a person is worried about fat, they can go for low-fat yogurt, which has a higher calcium content. Greek yogurt may not be a good idea, as it contains more protein and less calcium.
It has many health benefits. A new study by the American Journal of Hypertension found that people who eat yogurt daily have a lower risk of heart disease.
four. Beans and Lentils
Beans and lentils are full of fiber, protein and trace elements. Not only that, but they also provide iron, zinc, folate, magnesium, and potassium. It also helps in reducing cholesterol and type 2 diabetes.
White beans are a great choice for getting the right amount of calcium. They are delicious and give calcium.
Only half a cup of white beans provides about 100 grams of calcium. White beans also have detoxification properties and a low glycemic index.
Nuts are healthy and important for the body. Almond has the highest calcium content. In addition to calcium, it also provides healthy fats, protein, magnesium, manganese, and vitamin E. Research has shown that almonds can help lower cholesterol levels by 3%.
6 Green leafy vegetables
Green leafy vegetables are incredibly rich in calcium. Spinach has a high content of calcium as well as iron. Collard vegetables, cabbage are also high in calcium.
However, some of these vegetables are high in oxalate. It binds to calcium and does not allow the body to absorb all the amount of calcium. Thus, in spinach a lot of calcium is not available for absorption by the body.
Broccoli is also good source of calciumThey are good for the immune system and also stimulate vitamin C, vitamin K, which strengthens bones and folic acid, which promotes cell growth and reproduction.
Rice is one of the best dry fruits containing a large amount of calcium. They are also rich in fiber as well as antioxidants. 28 g dry figs provide about 5 percent calcium. In addition, they are a good source of potassium and vitamin K.
Tofu is good enough for healthy bones, because it is rich in calcium and a tasty alternative to milk. About half a glass of enriched tofu contains from 250 to 800 mg of calcium. This means that you get the same amount of calcium as you get from milk.
Tofu has a great taste and is rich in proteins, fiber and iron. There are many recipes for making tofu, so that it tastes delicious, and also does not lose its nutrients.
9. Soy milk
If you hate cow's milk, soy milk is a good choice, as it has the same amount of minerals as cow's milk. Calcium-enriched soy milk also contains high levels of protein. You need to look for calcium carbonate on the label when they buy soy milk.
Soy milk can be used just like dairy milk to make good recipes. Some delicious latte coffee can be made using soy milk.
ten. Orange juice
Fortified orange juice contains as much calcium as a glass of milk. One glass of orange juice contains about 350 mg of calcium, vitamin D, vitamin C, vitamin A, and potassium.
These are just a few foods that are a rich source of calcium and a good alternative to milk. Fortified cereals are another great way to get calcium.
- There are many types of cereals on the market that are loaded with calcium from 100 to 1000 mg. Go for foods that have less sugar percentage and a higher fiber percentage.
- Whey protein powder is another good source of calcium. Whey protein is naturally found in milk.
- Whey protein powder provides benefits for building muscle. One scoop of whey powder contains 90 mg of calcium. Choose a type of powder that contains less sugar or artificial sweeteners.
- Many good smoothie recipes can be made using whey powder, which tastes good and provides rich calcium.
Calcium is an essential nutrient that the body needs to maintain healthy bones and teeth. Dairy products have the most calcium, but there are many other sources that are a good alternative to this.
While some people prefer to drink, others may want to choose plant-based sources of calcium. You choose from a wide range of products and get your calcium.
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