calcium rich foods

Top 10 Calcium Rich Foods to Include In Your Diet For Healthier Bones

Having a calcium-rich diet is very important for your overall body health. You should know that your body has more calcium than any other mineral. Calcium makes up your bones, and teeth and is also crucial in cardiovascular health, muscle function, and more. Daily calcium intake of calcium is 1,000 mg per day for most adults, for women over the age of 50 and everyone else over 70 years of age should get 1,200 mg per day. Children between the age of 4-18 are advised to consume around 1,300 mg of calcium each day. To do that, you need the help of calcium rich foods.

Unfortunately, not a lot of people meet with their daily requirement of calcium following their ordinary diet. Food high in calcium out of all other foods are dairy products such as milk, cheese, and yogurt. If you don’t particularly like dairy products then you can consume other items on our list that are high in calcium Here is our list of top Calcium-rich foods for a healthy body and foods that contain calcium.

Best Source of Calcium

1. Seeds

Seeds of all kinds are basically a farmhouse of nutrition. Some of them are high in calcium including poppy seeds, sesame seeds, celery, and chia seeds. To give you a figure, 1 tablespoon of poppy seeds contain 126 mg of calcium that is over 13% of the daily recommended intake of calcium. Seeds are one of the best foods that contain calcium.

Seeds also contain protein and healthy fats, chia seeds for example are full of omega-3 fatty acids. They are one of the calcium rich food items which can help you fulfil your daily need for calcium.

2. Cheese

Almost all types of cheese are calcium rich foods for bones. Parmesan cheese has the most amount of calcium, including 331 mg of calcium per ounce. If you follow a strict vegan diet then your calcium intake may be limited, all types of cheese are calcium rich foods vegan.

As the cheese gets softer, they start containing lesser and lesser calcium. Other varieties offer 20% of recommended daily intake of calcium, which is still less than parmesan cheese. 

Your body absorbs calcium from dairy sources better than it does from plant-based sources. Most types of cheese are full of protein, such as cottage cheese. Even if you are lactose intolerant, types of cheese are low in lactose. Consuming dairy products will have additional health benefits, according to a study, it can lower the risk of heart diseases. Cheese are one of the best calcium rich food items.

3. Yogurt

Another calcium-rich food is yogurt. A lot of types of yogurt are rich in probiotic bacteria, which contain various health benefits. One cup of plain yogurt contains about 30% of the daily suggested intake of calcium.Yogurts are without a doubt a brilliant calcium food sources.

Low-fat yogurt contains even be higher calcium, with 45% of the daily recommended intake in one single cup. If you want a higher level of protein, then you should include Greek Yogurt into your diet. Consuming yogurt on a regular basis also leads to improved metabolic health, which we don’t have to tell you is good for your body. All types of yogurt are a natural sources of calcium.

4. Sardines and Canned Salmon

Sardines and canned salmon are chock full of calcium, all because of their edible bones. About 100 gram can of sardines contain around 35% of the recommended daily intake of calcium. As for salmons, they contain about 21%. These oily fishes are the best source of calcium.

These fishes are incredibly high in high-quality protein and omega-3 fatty acids, these acids are good for your heart, your brain, and your skin. While some kinds of seafood can contain mercury, smaller fishes like sardines have low levels. You need to eat these foods if you want a calcium rich diet.

5. Beans and Lentils

Beans are a great source of fiber, protein, and other micronutrients. They also contain huge amounts of iron, zinc, folate, magnesium, and potassium. Some varieties of beans and lentils also contain good enough amounts of calcium. Beans are great sources of calcium.

Beans are one of the foods high in calcium. The beans that contain the most calcium are winged beans and including them in your diet can have multiple health benefits. Cooked winged beans have over 244 mg or around 25% of the suggested intake of calcium. 

If you want, you can even consume cooked white beans which contain around 244 mg or 24% of recommended intake. Beans are one of the reasons why plant-rich diets are considered so healthy and they are calcium rich foods vegan.

6. Almonds

Out of all the nuts, almonds contain the highest amount of calcium, about 22 almonds each day can help you consume 8% of the daily recommended intake of calcium.Almonds are a natural sources of calcium.

Almonds also provide 3 grams of fiber in each1-ounce service, they also contain a good amount of healthy fats and protein. Moreover, they are a much healthier source of magnesium and vitamin E. Consuming the right amount of nuts can help you lower your blood pressure, reduce body fat, and reduce the risk factors for metabolic disease. Almonds are one of the best source of calcium.

7. Whey Protein

Whey protein is found in milk and it has several health benefits. It is an excellent source of protein and quickly digested amino acids. According to some studies, whey-rich diets promote weight loss and improved blood sugar levels. 

Whey protein is a calcium-rich food item, a single 30-gram scoop of whey protein contains around 200 mg or 20% of the recommended daily intake of calcium. If you want to include whey protein in your diet, then you can find a wide range of variety online. 

8. Specific Leafy Greens

Dark and leafy green vegetables are very healthy and some of them are healthy in calcium. Greens that you should include in your diet for a high amount of calcium are collard green, spinach, and kale. Let’s provide a number to these leafy vegetables as to how much calcium they contain. 

1 cup of cooked collard greens contains 266 mg of calcium, which’s over 25% of daily needed calcium. Although some varieties of leafy greens are incredibly high in oxalates, which aren’t exactly healthy for your body. 

Spinach is one such example, it contains a huge amount of calcium but only a limited amount is available due to high levels of oxalate. 

9. Fortified Food Items

Another way that you can get huge amounts of calcium into your diet is by consuming fortified foods. Some specific types of cereal can contain 1,000 mg of calcium in each serving. That is before you add milk. 

It is important to keep in mind that your body can’t absorb all the calcium at once, so you need to spread the consumption throughout the day. Flours and cornmeal may also be fortified with calcium. This is the reason why bread, tortillas, and crackers contain huge amounts of calcium and are considered some of the top calcium rich foods.

10. Milk

Milk is one of the best and cheapest sources of calcium. A single cup of cow’s milk has around 276-352 mg of calcium. The exact number depends on the type of milk you are consuming if it’s whole or nonfat milk. As we mentioned above, the calcium in dairy products is absorbed better by the body than in a plant-based diet. 

Additionally, milk is a good source of protein, Vitamin A, and Vitamin D. If you want an additional amount of calcium then you can even consume goat’s milk which provides 327 mg of calcium in a single cup. Milk is the greatest calcium rich food items to strengthen your bones.

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