Calcium is very important for health and the human body has more calcium than any other minerals present in the body. Bones and teeth are made from calcium and calcium-rich foods also play a vital role in heart health, muscle function, and nerve signaling.
Calcium-rich foods are dairy products such as milk, cheese, and yogurt but also many plants have calcium so don’t worry vegetarian. According to the United States health institute, adults from 19 to 50 require 1000 milligrams(mg) of calcium per day.
So in this article, I will share some of the calcium-rich foods you can try to fulfill your daily intake of calcium.
Calcium-Rich Foods List:
Milk is one of the best and economical calcium-rich sources. Additionally, it is also a good source of protein and vitamin A&D. Goat milk is one the best source of calcium it contains 327 mg per cup (237 ml). Cow milk contains 279 mg per cup(273 ml).
Many types of cheese are good sources of calcium.cheese are also good for health as they lower the risk of heart disease. Also, the human body absorbs dairy products more easily than plant-rich calcium sources
Also, cheese is rich in protein so it has many additional benefits for the human body. Parmesan cheese has the most, 331 mg per ounce (28 grams). softer cheeses have less calcium they contain 52 mg per once.
Yogurt is a good source of calcium and protein. Especially low-fat yogurt contains a high amount of calcium.yougurt is also rich in probiotic bacteria, which have many health benefits
Eating yogurt is also beneficial for human metabolism people who ate yogurt have a lower risk of metabolic diseases such as heart disease and type 2 diabetes.
Almond is the highest is calcium amongst all of the nuts. As one once or about 22 nuts give 100mg of calcium. Almonds are also rich in protein and fiber per ounce it gives 3 grams of fiber as well as healthy protein and fats.
It is also a great source of manganese, magnesium, and vitamin. Eating nuts also help in lower body fat, blood pressure and other risk factors of metabolic disease.
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5.Beans and Lentils
Beans and lentils are high in protein, fiber, and micronutrient. Also, they have zinc, iron, potassium and also calcium.
winged beans top the chart a single cup of it (172) contain 244 mg of calcium. White beans are also a good source of calcium. Also, research suggests beans help in lower cholesterol and reduce the risk of diabetes of type 2.
One single cup of sunflower seeds contains 109 mg of calcium. It is also rich in calcium, vitamin E and copper. It also helps in balancing the effects of calcium and regulates muscle and nerve health.
Also, it contains added salt which consumes the body level of calcium. for health take unsalted and raw seeds.
The nutrient these seeds contain also help to promote bone strength and flexibility.
Sweet potatoes are rich in potassium, calcium and vitamin A and C.Vitamin A also helps in cancer prevention and the effect of aging. Sweet potatoes are also naturally low in calories and fats.
69 mg of calcium is present in one single large sweet potato.
8.green leafy vegetables
Green leafy vegetables such as broccoli, cabbage, okra, and spinach are also calcium-rich foods. They are healthy and reduce the risk of mental decline and heart disease.
they are rich in calcium, vitamins, mineral, and fiber but low in calories.
Whey protein is found in milk and it is well known for its health benefits. It is also a good source of protein and amino acid which is quickly digested.
It also helps in weight loss and improves blood sugar control.1 ounce of it contains 20 mg of calcium.
Nuts are a good source of many healthy fats, nutrients, and protein. Eating a handful each day can promote bone health.
They also contain omega 6 and omega 3 which help in lower blood pressure and reduce triglycerides.
So, boys and girls, you can easily meet your calcium need by eating the above mention calcium-rich foods because calcium is an important mineral and human body need it.