Top 10 Calcium Rich Foods – Calcium Rich Diet

Calcium Rich Foods

Calcium Rich Foods, Milk and dairy products are a healthy source of calcium, however, they aren’t the only way to satisfy your calcium requirements. Are such there are some other foods with more calcium than milk, they are known as the non dairy calcium foods

A lot of foods are high in calcium, and many of them do not contain milk. This is potentially excellent news for vegans and lactose intolerant individuals who can’t properly digest dairy products.

 

WHY WE NEED CALCIUM

Calcium is a vital mineral the body needs for healthy bones and teeth formation. Did you know that it is often needed to ensure that your blood clots properly and that your heart beats properly?

You don’t have to worry about not enough calcium if you enjoy a healthy and well-balanced diet. If you’re lactose intolerant or have a plant-based diet, you’ll want to hear what other things you should consume to meet your everyday requirements.

Health Benefits of Calcium

Calcium is an essential mineral that many people forget about in their diets. As every cell in the body, including the nervous system, lungs, and heart, uses calcium in some way. Calcium is used by the body to develop strong bones and teeth, transmit signals through the nervous system, help the blood flow, muscles relax, and control the heartbeat.

What is Calcium? Calcium is needed for the secretion of some hormones and enzymes in the body.

Moreover, Numbness in the fingers and toes, muscle cramps, convulsions, lethargy, lack of appetite, and irregular heartbeats are all signs of calcium deficiency, which is unusual. Long-term deficiency can result in bone loss (osteopenia) and weak bones (osteoporosis).

There are plenty of alternatives, and even non-dairy foods contain surprising levels of calcium – some even more than milk.

List of Calcium Rich foods – 10 Food with More Calcium Than Milk

Beans

Beans are a legume.

  • Beans are noted for their high protein and fiber content, but they also have a lot of micronutrients.
  • Green beans, soy beans, winged beans, and white beans are the best sources of calcium in beans.
  • One cup of these beans provides a quarter of the daily calcium intake.
  • Beans are a nutrient-dense food that can also help reduce cholesterol

Chia seeds

  • Chia seeds contain 177 milligrams of calcium for each tablespoon. Only three tablespoons a day would provide you with much more calcium than a bottle of milk.
  • Mineral-rich foods include sesame, poppy, and flax seeds.
  • Seeds are easy to incorporate into salads, toast, and smoothies!
  • Seeds are also high in Omega-3 fatty acids.

Sardines

  • Sardine is also one of the better dairy-free calcium options available
  • Only 3 ounces of sardines provides 33% of the daily Calcium requirement
  • Look for them canned in oil with bones (this is where the majority of the Calcium comes from!)
  • Although most people dislike sardines, there are a variety of Mediterranean dishes that use the fish to great effect. Toss them with onions, cucumbers, feta cheese, and olives before serving.

Oranges

  • 1 cup of orange juice freshly squeezed gives approximately 72 mg of calcium
  • Oranges are also known for their high vitamin C content, which aids in calcium absorption!
  • Oranges, while not as filling as a cup of milk, contain a lot of nutrients that milk does not. In addition, many orange juices are now fortified with calcium to have the same level of calcium as milk!

SEEDS AND NUTS – Almonds

Nuts and seeds are excellent sources of vegan calcium

  • Almonds have the largest calcium content in any nut. It the best source of calcium for nuts.
  • Almond also have 3 grams of fiber per ounce and are rich in potassium and vitamins – a real superfood!
  • To stop extra sugars and fats, buy whole almonds.
  • Toss them into a trail mix or on top of salads!

If you want to make sure you’re eating plenty, add walnuts, hazelnuts, and Brazil nuts to your diet.

Tofu Soybeans and Edamame

  • Calcium-fortified tofu also contains a lot of it: half a cup contains 86 percent of the RDI for calcium (126 grams).  Tofu, Soy milk is perfect calcium rich foods for Vegans and Babies
  • Edamame is young soybeans that are often shipped in their pods.
  • Edamame contains 10% of the RDI for calcium in one cup (155 grams). It’s both high in protein and provides all of the normal folate requirements in a single serving.

Quinoa

  • A nutritious whole grain that contains all of the essential amino acids!
  • Quinoa is a great healthy alternative to rice that can be served hot in a bowl or cold in a salad and contains up to 100 mg of calcium, as well as a high level of potassium and zinc
  • Quinoa is a great healthy alternative to rice that can be served hot in a bowl or cold in a salad and contains a high amount of protein.

Dark, Leafy Greens

  • The higher the calcium content, the darker the Green leafy vegetable
  • Spinach, kale, and broccoli are among the best concentrations of calcium
  • Collard greens are easy to sauté and blend into your meals during the day

Green leafy are classify under the calcium rich vegetables

Yogurt

  • An outstanding source of calcium
  • One cup of pure yogurt contains a third of your daily calcium requirements
  • Many yogurts often contain probiotics – a good gut has several benefits
  • •For a healthy snack, top yogurt with fruit, almonds, and seeds.

Sweet potatoes

One big sweet potato supplies 68 mg of calcium from a reliable source. Potassium and vitamins A and C are also abundant in these vegetables.

Vitamin A is an effective antioxidant that can help with eye health, aging resistance, and cancer prevention.

Sweet potatoes have a low fat and calorie content by nature. In certain parts of the country, they are used as a side dish.

Similarly, the pregnant women also need enough calcium rich foods during pregnancy.

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