Calcium is one of the most important parts of our lives, and starting from birth until death, Calcium plays a vital role. Moreover, our body is loaded with Calcium and stored in bones and teeth.
Calcium is the only thing responsible for maintaining the growth and strength of bones. It is also very beneficial in supporting the nervous system and muscles.
Now, the thing is how to get enough Calcium for the body. If you are looking for the same, you must check out the information below, as here we will share all the foods high in Calcium.
Different Calcium-rich foods that you can add to your Daily Routine?
Cheese
Cheese is an excellent source of Calcium, though softer cheese does not contain as much calcium. For example, if you have 28 gms of cheese, you will have 4% of the cheese. Besides this, cheese is loaded with unlimited benefits, even though it is very easy to digest.
Yogurt
When it comes to Calcium, we cannot ignore the value of Yogurt. Yogurt is also enriched in probiotics, which boosts the body’s immunity. A single cup of Yogurt contains potassium, vitamin B2, phosphorous, vitamin B2, and many more components.
Beans and Lentils
Beans and lentils contain protein, high fiber, folate, and zinc. Moreover, white beans have a huge number of benefits. They are the best option is to include plant-based calcium-rich foods in your daily routine. Furthermore, it will be the best option for you when you suffer from diabetes or cholesterol.
Whey Protein
Whey protein is found in milk and is very important in improving muscle health. Moreover, it is one of those calcium food sources that is crucial in increasing body weight and managing sugar levels.
Canned Salmon and Sardines
Canned Salmon and Sardines are the names of other sources of Calcium. Besides this, it is all loaded with high-quality omega-3 fatty acids, which are beneficial for the skin and heart.
Seeds
While talking about the seeds, are loaded with great-value Calcium. Such seeds include poppy, chia seeds, sesame, and Celery. Besides this, they also have a huge value in protein. They are also plant-based calc. A single spoon of seeds has a huge amount of iron, copper, manganese, etc.
Milk
Milk is the best, and most widely consumed source of Calcium. Besides this milk is also having vitamin D, Vitamin A, and protein into it. As compared to cow’s milk, goat milk has to have a huge amount of Calcium.
Figs
Dried figs are loaded with antioxidants and fiber. Compared to the other dry fruits, it has a huge amount of Calcium in it. Moreover, it has potassium, and vitamin K in it.
Conclusion
We hope that you have all cleared with the major sources of Calcium. We believe that after having an idea about these food items, you will add these into your daily life to have a healthy and blissful life.
Add dairy products, leafy greens, nuts, and calcium-fortified food to your daily diet for calcium requirements for your body.
It depends on age and gender however average adult requires 1,000 mg of calcium per day. The amount can go up to 1,200 mg per day for women over the age of 50 and men over the age of 70.
Yes, there are a few plant-based options like tofu, soya milk, leafy green vegetables, etc you can add to your diet.
Indeed! A healthy diet full of dairy products, leafy greens, nuts, and fortified foods will help you get all the calcium you require. Taking supplements is not necessary, it’s best to talk to a doctor to make sure you’re getting enough calcium for good health.
You should avoid foods high in oxalate and excess caffeine also hinders calcium absorption. Furthermore, You should avoid sodas and processed foods which contain high levels of phosphorus that may interfere with the absorption of calcium.
If a person is lactose intolerant he/she should go for lactose-free dairy products like soy milk, almond milk, tofu, and green leafy vegetables to get his/her daily dose of calcium.
