The Best Natural Calcium Rich Foods
Calcium rich foods are best for your health today we will share the best calcium rich foods with you guys.There are several minerals out there and you need to know that calcium is one of the most essential minerals needed by the human body.This is because the body needs calcium to maintain the proper health and functioning of your teeth, bones, and heart. Your body cannot properly function without the help of the bones, heart and other crucial organs, so it is important to keep giving your body the adequate amount of calcium it needs by consuming foods rich in calcium.
Believe me when I tell you that you will feel stronger and better when you take these foods with adequate calcium. The average daily intake as adults should be about 1000mg, while older people should take about 1,200mg daily. Daily consumption of about 1300mg is required for healthy growth in children.
You will find a rich quantity of calcium in dairy foods. However, there are also many non-dairy foods high in calcium quantity.
7 Best Natural Calcium Rich Foods
Here’s a list of food rich in calcium content that you could to add to your diet or meal plan but don’t forget you may need to seek advice from your medical officer:
Chia seeds are an ample source of plant-based calcium. You can get up to 179mg of calcium from two tablespoons of Chia seeds.
That’s about 18% of your recommended daily intake, from just two tablespoons. The seeds are not only rich in calcium, but they also contain boron. This element makes it easier for the body to break down elements like calcium, magnesium, and potassium. That way, your bones and muscles are stronger and healthier.
Add chia seeds to your meals today, for a perfectly crunchy and nutritious diet.
Yogurt adds a high amount of calcium to your diet, especially low-fat yogurt which is also a healthier option. You can get up 450mg of calcium from a cup of low-fat yogurt, which is about 45% of your recommended daily intake, how amazing is that. A diet of plain yogurt is equally rich in calcium, although it only contains about 240mg of calcium and can meet up to 25% of the required daily intake.
Yogurt also has tremendous health benefits. Its high amount of live probiotic bacteria is useful for many purposes, which includes boosting the immune system amongst others. It has also been discovered to influence good metabolism and may help to keep diseases like osteoporosis and diabetes away.
Aside from having a high quantity of calcium, yogurt is also rich in vitamins B, B12, and high in other minerals like sodium and potassium.
If you are calcium-deficient and you don’t take almonds or its by-products then you are missing out because almond is a great source of calcium that you need to add to your diet. Aside from the fact that it can be a good part of your meal, it can also serve as a snack to munch on between meals. An ounce of almonds can give you up to 80mg of calcium, contributing to 8% of your required daily intake.
This amazing fruit has multiple benefits. It is not only high in calcium, but it is also a rich source of magnesium, vitamin E and manganese, thereby having more than one advantage to add nutritionally.
Studies have proved that eating nuts can help to reduce weight by reducing body fats, help to lower blood pressure and lower the risks of diabetes.
Best Natural Calcium Rich Foods
Cheeses are very rich in calcium content, however, if you want as much as 331mg of calcium content from a single ounce of cheese, then Parmesan Cheese is the right choice for that. It can supply up to 33% of your recommended daily intake.
Some other varieties of cheeses will provide between 5% to 20% of your recommended daily intake.
Your body will easily absorb calcium from dairy food than those from plants. Cheeses do not just serve as a rich source of calcium. You’ll also enjoy a rich supply of protein from them.
Cheeses are also packed full of health benefits. If you’re lactose-intolerant then you can take hard cheeses like parmesan cheese, which is easier to digest than the softer ones. Cheeses have also been proved to positively impact heart health and help lower the risk of diabetes. Although a diet of full-fat cheese may spike up your calorie count and increase body fats, the genius is in knowing what quantity to consume daily.
Canned Salmon and Sardines:
You can get an abundance of calcium and meet up to 35% of your recommended daily intake from canned salmon and sardines. This is because unlike many other fish, the bones in canned salmon and sardines are edible and can be easily chewed.
An ounce serving of one or both fishes can give you up to about 215mg to 347mg of calcium content, that’s a lot actually to get you going for a day. Aside from calcium, these fishes are also excellent sources of Omega-3 acid which is beneficial to heart health and for very good brain performance. It can also provide your body with sufficient protein which the body is usually in need of. Adding this to your diet will do a lot to your eating lifestyle and health.
You can get an abundance of calcium by taking a cup of milk every day. It is not only rich in calcium content, but you can also get an abundance of vitamins and protein from it. Milk is ideal for almost anyone, except there is a special reason you are not taking it, it is an excellent choice.
A cup of cow or goat milk can give up to 27% or 35% of the required daily intake and this is magnificent as this is more than a quarter of the required amount in a full day. This depends on if it’s non-fat or whole milk. Also, aside from being a cheap source of calcium, it’s calcium content is easily absorbed by the body, unlike those from plant sources.
This leafy green is another rich source of plant-based calcium. Although some other greens also have high calcium content, they are not as available to the body, like those in collard greens, due to oxalate contents.
Adding a cup of cooked collard green to your meals can supply you with up to 26% of your recommended calcium intake in a day. That’s about 266mg worth of calcium supplied to your body.
Like many greens, Collard greens are highly beneficial to your health. Aside from calcium content, collard greens are also rich in magnesium, vitamin B6 and K, which means they are highly beneficial to human health.
Health Benefits of Best Natural Calcium Rich Foods
Foods rich in calcium supply awesome health benefits to your body and it is quite crucial to the proper functioning of the body. Here are some reasons to eat more foods with high calcium content;
- Calcium is necessary for moving nutrients and blood through the blood vessels.
- Calcium is important as it helps to maintain a healthy weight.
- Calcium helps to strike healthy a balance between acidic and alkaline content in your body.
There’s a lot of other benefits, the above is just to list a few out of a host of them.
It’s important to supply your body with sufficient calcium content so that it can easily perform these functions and many more.
This list of food high in calcium will help you to achieve your daily calcium requirement, especially if you’ve been calcium deficient or admitted for such reasons.
Now it’s time to swing into action if you have been missing out on these amazing foods in your diet or if you have not been taking enough of it. Your diet and health are about to get a whole lot better.