Calcium is a trace mineral that we need in our body to build and maintain bone health. Other bodily functions like blood clotting and contraction of muscles are also dependent on calcium. Aside from keeping your teeth and bones healthy, calcium-rich foods also aid with weight loss. An adult needs around 700mg of calcium daily. Not getting enough calcium can result in weak, brittle bones that are susceptible to disease and fracture. Poor bone health may lead to osteoporosis and rickets. It also maximizes the risk of fracture from a fall. Lack of calcium in the body may give rise to mood issues like anxiety, irritability, and difficulty sleeping.
Along with calcium, vitamin D is also essential for the body. Vitamin D is necessary for calcium absorption. Besides vitamin D, other crucial nutrients for healthy bones are magnesium, phosphorus, vitamin C, and vitamin K.
Building strong bones should start from an early age. That is why consuming an adequate amount of calcium is equally important for both old and young people. Bone building ends in our mid-twenties. From that age forward, maintaining bone mass and preventing bone mass loss through enough calcium intake is necessary. A healthy balanced diet is a key to building and maintaining strong bones. Various nutrients needed by the bones are vital for a well-balanced diet. To ensure healthy bones, you will want to include calcium-rich foods on your diet. This article will list down the best calcium food sources.
When we talk about calcium-rich foods, we can all agree that milk is the most popular. Around thirty percent of our daily calcium needs are present in a cup of milk. Aside from that, the milk available in grocery stores is usually fortified with vitamin D, making it the right choice for improved bone health.
2. Dark, leafy greens
Non-dairy sources of calcium are uncommon. Green, leafy vegetables are probably the best among non-dairy sources. Leafy greens like arugula and kale have high calcium, magnesium, and vitamin K. Magnesium is a mineral that improves your bone density and inhibits the emergence of osteoporosis. Vitamin K is an essential nutrient that aids bone metabolism.
Remember that spinach is among the green, leafy vegetables. Spinach, however, contains oxalic acid, which prohibits calcium absorption in the human body.
Almond is among the best calcium food sources. Almonds contain the most significant amount of calcium among the nuts available at the market. In the form of butter, Almond has the same calcium content, and it also has zero cholesterol. Almond butter has greater protein and less fat content compared with peanut butter. Almond is a superfood that contains not only calcium but other nutrients like protein, fiber, vitamin E, and magnesium.
Broccoli is a food high in calcium. There are approximately 62 milligrams of calcium in a cup of broccoli. Not only that, but broccoli is also a good source of fiber and Vitamin C along with other nutrients that fight against cancer.
Yogurt is famous as food for a healthy tummy. But aside from its ability to improve beneficial gut bacteria, a cup of plain yogurt can fulfill about 30% of your daily calcium needs. Low-fat yogurt contains higher calcium. One cup has around 45% of the recommended daily intake. The high calcium and protein content of yogurt makes it effective in protecting the bones from osteoporosis. Yogurt comes from milk fermentation. The process of making yogurt allows it to develop more calcium than regular milk. Besides high calcium content, yogurt is also rich in phosphorus, potassium, vitamin B2, and B12.
The cheese was invented a thousand years ago through breeding cows and curdling milk. Cheese is a food high in calcium. Most cheeses are good sources of calcium. But among the wide selection of cheeses, parmesan contains the highest calcium with approximately 33% of the recommended daily intake. Calcium from dairy products like cheese is easier absorbed by the body compared with calcium coming from plants.
7. Sardines and Salmon
The edible bones of sardines and canned salmon are packed with calcium. Four ounces of sardines have 35% of daily calcium needs, while 3 ounces of canned salmon has around 21%. Also, these fatty fish provide omega-3 fatty acids, which are good for your heart.