CALCIUM-RICH FOODS TO EAT
Do you need calcium?
You might not know it, but the answer is yes.
Calcium is an important mineral that helps with bone health and can also help prevent osteoporosis.
It’s found in many foods like milk, yogurt, cheese, broccoli, and spinach so there are plenty of ways to get your daily dose!
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BENEFITS OF EATING CALCIUM-RICH FOODS
Calcium is essential for many of the body’s functions.
- It helps build strong bones and teeth, as well as regulate nerve and muscle function.
- Calcium also plays a role in blood clotting, hormone secretion, and cell division.
- The recommended daily calcium intake varies depending on age- It is recommended to have 1000-1500 mg of calcium per day.
- Calcium helps prevent osteoporosis -It’s important for pregnant women because it helps their babies grow a healthy bone structure.
Eating calcium-rich foods can help you meet your needs each day!
Which foods are highest in calcium?
Dairy products like cheese, milk, yogurt, provide the highest amount of calcium followed by different kinds of beans and legumes.
The dark green leafy vegetables, small fishes also provide a considerable amount of calcium.
Which fruit is rich in calcium?
Figs and oranges are good fruits rich in calcium.
Are eggs high in calcium?
Eggs have a considerable amount of calcium.
A large egg roughly provides 25mg of calcium.
So, you can definitely consider eating 2 boiled eggs for the breakfast for your calcium intake.
Are bananas high in calcium?
Not a rich calcium fruit.
A medium-sized banana will provide 6mg of calcium.
Top Calcium-Rich Foods are:
100 gms of cheese provides 720mg of calcium.
Cheese is a great source of protein as well as calcium.
Parmesan, mozzarella, or cottage cheese. All are calcium-rich products.
Cheese, like all dairy products, contains calcium and protein which are essential nutrients for bone development and muscle formation.
All-natural cheeses contain live cultures that can help with digestive health as well as immunity.
100 gms of yogurt provides 110mg of calcium.
Yogurt has been linked to many health benefits. For example, it is a good source of calcium and vitamin D.
It also contains probiotic bacteria that can help with digestion and immune system function.
There are many different types of yogurt that provide calcium. Yogurt is a dairy product that can be consumed as a snack or as part of breakfast.
Or simply eat it as a snack.
3. WHEY PROTEIN
Whey protein powders are also rich in calcium.
Providing an average of 200mg of calcium per 100 gms.
Whey protein provides an excellent source of calcium that may be lacking in other foods you consume on a daily basis. So, whether or not you want to cut out cheese from your diet completely, whey protein can provide excellent benefits for your bones and teeth too!
Whey proteins are easily available online.
250 ml of milk provides 300mg of calcium.
Milk is one of the most important food sources of calcium. It can be found in many different types which are fortified with vitamins, minerals, and proteins.
Calcium is an essential nutrient that helps your bones to grow strong.
Milk has been proven to help prevent bone loss as well as osteoporosis.
Plus, they have less sugar and fat so they’ll satisfy your sweet tooth without sabotaging your diet!
You can find milk in many different forms including skim, whole, soy, almond, or coconut milk.
There are a lot of benefits to drinking milk so make sure you’re getting enough calcium today by starting off your morning with a glass of warm milk!
Tofu is a great source of calcium.
If you are looking for an alternative to dairy products that will provide the same amount of calcium, then tofu is your answer. It has all the benefits of dairy without any adverse side effects.
100 gms of tofu provides 350mg of calcium.
Edamame is a healthy, delicious food that provides your body with much-needed calcium.
1 cup of cooked edamame provides 100mg of calcium.
In addition to the health benefits of edamame, it tastes good and can be found in many grocery stores or specialty markets.
It’s an easy way to get a lot of protein and nutrients into your diet!
Sesame seed, poppy seed, chia seeds, or flax seeds. All are healthy.
It has long been known that chia seeds are high in protein, omega 3s, and antioxidants. What many people don’t know is that they’re also an excellent source of calcium!
100 gms of chia seeds provides 630mg of calcium. So, why not add a teaspoon to your everyday breakfasts.
100 gms of sesame seed provides 970mg of calcium.
Sesame seed is rich in calcium. If you are looking for a snack that will give your body some good nutrients, this is the one to go with!
Sesame seeds provide calcium and vitamin A. This will help keep your bones strong and healthy.
It also provides iron so it can be helpful if you have anemia or are not getting enough iron from other sources, like meat or leafy vegetables.
8. LEAFY GREENS
Oftentimes, people believe that they can only get their calcium from milk and dairy products. However, there are many other sources of calcium.
Leafy green vegetables are an excellent source of calcium, which helps to build strong bones.
One cup of cooked collard greens has 230 milligrams of calcium and 100gms of raw spinach contains 130mg of calcium.
Spinach, kale, and any other dark green leaves provide a high amount of calcium.
100gm of sardines gives 360mg of calcium.
Sardines are usually canned in oil, and provide a good source of calcium.
The skin is edible and provides the most calcium content.
Sardines can be eaten as part of a meal or as an appetizer with crackers and cheese.
Beans are a great source of calcium.
They contain more than any other food except for dairy products. This can be very helpful to people who are lactose intolerant or have trouble digesting milk because it is the most common type of protein in beans.
Beans also provide magnesium which is important for muscle growth, bone health, and nerve impulses- they help maintain healthy blood pressure levels as well!
Chickpeas, kidney beans, or pinto beans, all provide a rich amount of calcium. 100 gms of these beans provide 300mg of calcium on average.
My Take on Calcium-Rich Foods
The human body needs calcium to form strong bones and teeth, regulate the heartbeat, and maintain healthy muscles.
Calcium is also essential for the proper functioning of nerves and enzymes. In order to get enough calcium in your diet, you need to make sure that you are eating a variety of foods that contain it, such as dairy products, leafy greens, beans, or fish with edible bones.
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