You may know about taking calcium supplements on a daily basis. Have you ever thought about why it is so stressed upon? Why are calcium levels essential in your body?
That’s because your bones need calcium to stay strong and function healthily.
Today, we will discuss the necessity of calcium and high calcium foods for you to eat. Keep on reading this article to find out all about calcium rich foods for bones.
Table of Contents
Calcium – Why an Essential Mineral?
Calcium is not only the most plentiful mineral in the body, but it is also extremely beneficial to one’s health.
It actually makes up a large portion of your bones and teeth, as well as contributing to heart health, muscle function, and nerve transmission.
Poor bone health can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone from a fall later in life.
You need both calcium and vitamin D in sufficient quantities.
Take calcium for healthy bones, vitamin D to absorb it properly all across the body.
How Much Calcium Intake Per Day You Should Have?
For most adults, research says to consume at least 1,000 mg of calcium per day. Certain groups require a higher amount, including adolescents, postmenopausal women, and older adults.
Natural foods provide you with a rich content of calcium. So, if you want to take care of your bones health, take high calcium foods in your diet.
High Calcium Foods: What to Eat for Stronger Bones
Although, dairy products e.g milk, yogurt, cheese provides you with lots of calcium. They are basically on the top of high calcium foods. If you want to have a variety of calcium based foods, here’s a list for you:
Seeds
Poppy, sesame, celery, and chia seeds, for example, are little nutritious powerhouses that are strong in calcium.
One tablespoon (9 grams) of poppy seeds contains 127 mg of calcium, or 10% of the required Daily Value (DV).
Seeds are also high in protein and good fats. Chia seeds are high in plant-based omega-3 fatty acids.
1 tablespoon of sesame seeds provide 7% of the daily value for calcium, as well as other minerals like copper, iron, and manganese.
Cheese
The majority of cheeses are high in calcium. Parmesan cheese has the greatest, softer cheeses usually have fewer.
Calcium from dairy products is more easily absorbed by the body than calcium from plant sources.
Cheese is very high in protein. Full-fat cheese, on the other hand, can be heavy in saturated fat and calories. Some cheeses are also high in salt, which some people may need to avoid.
Yogurt
Yogurt is a fantastic calcium source.
Probiotics, a type of helpful bacteria that can benefit immune function, heart health, and nutrient absorption, are abundant in many types of yogurt.
Plain yogurt includes 23 percent of the daily need for calcium, as well as a healthy dose of phosphorus, potassium, and vitamins B2 and B12 in one cup.
Low-fat yogurt may have an even higher calcium content, with 1 cup providing 34% of the daily value.
Greek yogurt, on the other hand, is a terrific method to obtain more protein in your diet, but it has less calcium than regular yogurt.
Read more incredible health benefits of yogurt.
Beans and Lentils
Fiber, protein, and micronutrients including iron, zinc, folate, magnesium, and potassium are all abundant in beans and lentils.
Winged beans offer 244 mg of calcium per cooked cup, or 19% of the daily calcium needed.
White beans are another good source, with 1 cup of cooked white beans providing 12% of the daily value.
Many of the health benefits associated with plant-based diets are attributed to beans. Beans may, in fact, help lower LDL (bad) cholesterol levels and cut the risk of diabetes.
Lady Fingers
A single cup of raw lady fingers delivers 82 mg of calcium. Okra is also a good source of protein, fiber, iron, and zinc.
Boiled, fried, pickled, or roasted, the vegetable is popular among many people.
Read more about lady finger benefits for your health.
Almonds
One cup of whole almonds has 385 mg of calcium, which is more than one-third of the daily calcium requirement. It also includes 838 calories and over 72 grams of fat.
While the fat is largely monounsaturated and healthy, it has a high calorie count, therefore a person should restrict their intake to quarter cup each serving, for example.
Whey Protein
Whey is a form of milk protein that has been extensively researched for its possible health advantages.
It’s also a good source of protein and contains quickly absorbed amino acids, which aid muscle building and recuperation.
A whey-rich diet is also connected to weight loss and better blood sugar control.
Whey is a high calcium food. A scoop of whey protein powder contains about 160 mg, or 12 percent of the daily value of calcium.
Leafy Green Vegetables
Leafy green vegetables, such as collard greens, spinach, and kale, are extremely healthy, and many of them are high in calcium.
For example, 1 cup (190 grammes) of cooked collard greens has 268 mg of calcium, or roughly 21% of the daily need.
Some types, like spinach, have a lot of oxalates, which are naturally occurring chemicals that bind to calcium and prevent it from being absorbed.
As a result, despite its high calcium content, spinach is not as effectively absorbed as other calcium-rich greens with low oxalates, such as kale and collard greens.
Figs
About eight figs, or 1 cup, provides 241 mg of calcium.
Figs make a great sweet treat and are rich in fiber and antioxidants. Try them as a midday snack or crush them into a creamy jam.
Bottom Line!!!
Calcium is a vital mineral that aids in a variety of bodily functions.
While dairy products have the largest concentrations of this mineral, there are numerous additional good sources, many of which are plant-based.
You may easily achieve your calcium requirements by consuming a variety of high calcium foods. However, if you have more questions about different dietary choices, reach out to a well-known nutritionist/dietician in Lahore. Make an appointment via Healthwire.pk or call at (042) 32500989.
