Do you know that your body has more calcium than other minerals? Apart from your bones and teeth, calcium is necessary to maintain cardiovascular health as well. It is worth noting that calcium deficiency affects bones, muscle function, and nerve signaling which contributes to several health disorders including lethargy and loss of appetite.
That is why nutritionists encourage incorporating foods packed with calcium. The adequate levels of calcium in your body do not only strengthen your bones, but prevent issues related to the nervous system as well.
According to a recent study, men and women require 1,000 mg calcium on a daily basis. Adults above 60 years of age are advised to increase calcium intake up to 1,200 mg every day. Nutritionists recommend 1,300 mg of calcium to children and teenagers.
You will be delighted to learn that you can obtain a considerable amount of calcium form non-daily food sources. So, here is a list of foods loaded with calcium that you should incorporate into your daily diet.
13 Top Foods That Are Very Rich In Calcium
Okra is widely consumed in certain regions across the world. This green vegetable contains a slew of nutrients including 123 mg of calcium. Consuming 2-3 servings of okra is highly recommended to children and adults alike. Plus, one cup of cooked okra has only 35 calories which makes it ideal for obese individuals and diabetics.
Okra health benefits includes lowering cholesterol levels, may help prevent migraines, preventing constipation, good source of non-dairy calcium and preserving eye health. Other benefits includes managing diabetes, reducing risk of developing colon cancer, improving metabolism, treating stomach ulcers, protecting the liver and reducing risk of developing Alzheimer’s disease.
One ounce of figs provides 28 grams of calcium along with dietary fiber and antioxidants. Figs can become a savory snack option which fulfills the need for calcium as well. However, pick only dried figs as they are more nutritious than regular figs.
Figs or Anjeer health benefits includes treating constipation, lowering cholesterol level, hastening recovery from sore throat, controlling blood pressure, preventing breast cancer and preventing colon cancer. Other benefits includes promoting bone health, supporting weight loss, promoting healthy liver function and preserving vision.
If you like to top off your salad or oatmeal bowls with seeds, you will be pleasantly surprised to learn that poppy, chia, celery, and sesame seeds are a storehouse of calcium. You can obtain up to 9g of calcium from only one tablespoon of the seeds. You can choose any variety of seeds and add them to your smoothies and other meals.
4. Fortified Soy Milk
If dairy products cause indigestion, you can get calcium via fortified soy milk. One glass of plain soy milk provides up to 30% of calcium along with a considerable amount of protein. These nutrients are similar to the ones found in cow’s milk. Moreover, you can also opt for nut or seed-based milk options as well which contain an equal amount of calcium.
Soy Milk health benefits includes improving heart health, relieving postmenopausal issues, providing relief from osteoporosis, may help prevent cancer, helps control obesity, helps lower cholesterol level, and may act as antioxidant
5. Canned Salmon and Sardines
Sardines and canned salmon are a powerhouse of calcium due to their edible bones. One serving of each variety contains up to 92g of calcium. Take note that their bones provide around 21% of the mineral. Health experts often recommend incorporating oily fishes into the diet to obtain omega-3s and calcium. Both nutrients play a significant role in maintaining your cardiovascular health.
Sardine health benefits include maintaining blood sugar level, enhancing skin health, boosting immune system, supporting psychological health, reducing the risk of macular degeneration, and promoting weight loss.
6. Parmesan Cheese
You can choose any cheese variety to increase calcium intake. However, parmesan cheese contains more calcium than other options. It contains 331mg of calcium per ounce. Moreover, parmesan cheese blends in well with several recipes. This nutrient-dense cheese can also become a great ingredient for dips.
You can even add it to salads. Apart from parmesan, Swiss and cheddar variety also provides a considerable amount of calcium that can fulfill your daily needs for the mineral.
Tofu preparation ultimately makes it a calcium-rich food source. If you avoid calcium sourced from animals, only a half cup of tofu can provide 86% of calcium. Add tofu chunks to your salad, stew, or soups to prepare a nutritious and calcium packed meal.
Tofu health benefits includes supporting cardiovascular health, lowering risk of cancer, osteoporosis, and kidney diseases, lowering cholesterol level, supplying the body with protein, preventing hair loss, promoting weight loss, easing menopause symptoms, and preventing anemia
8. Lentils and Beans
Nutritionists encourage consuming beans and lentils on a daily basis. Both food sources are a powerhouse of minerals like zinc, magnesium, and potassium. Lentils and beans also provide dietary fiber. It is quite surprising that you can obtain calcium via these food sources as well. One cup of cooked beans has 244 mg of calcium whereas boiled lentils provide around 179g of calcium. You should eat at least two servings of each in a week to prevent calcium deficiency.
Lentils health benefits includes supporting intestinal regularity, promoting healthy pregnancy, boosting energy level, regulating blood sugar level, lowering cholesterol levels, and preventing blood vessel atherosclerosis. Beans on the other hand helps reduce depression, improves heart health, may help prevent cancer, a low source of fat, and helps support eye health
Edamame is a young variety of soybeans. This lesser known food source is loaded with several nutrients including 10% of calcium. Plus, this plant-based source is low in calories. Therefore, if you want to maintain body weight and avoid high-calorie dairy products, edamame can do the job for you.
Edamame health benefits includes supporting bone health, a good source of protein, lowering the risk of heart disease, support healthy immune system, reducing the risk of cancers, reducing menopausal symptoms, a good source of magnesium, helps you stay youthful and active, support skin health, promotes better digestion, and promote weight loss.
Getting calcium via almonds is super easy. Just pop some into your mouth and obtain 8% of calcium. Nutrients recommend consuming almonds on a daily basis due to the content of calcium in it. Crushed almonds go well with cereal and oatmeal. Adding a handful of almonds to your smoothies is also a quick way to stock up calcium in your bones. You can even replace calorie-filled snacks with almonds and develop healthy food choices.
Almonds health benefits includes supporting cardiovascular health, improving the immune system, enhancing skin health, supporting brain health, a great supplier of antioxidant, preventing constipation, promoting healthy pregnancy, improving bone health, preventing the risk of heart attack and heart disease, promoting weight loss, and controlling blood sugar level.
One cup of cooked pseudo-cereal amaranth contains 116 mg of calcium. If you are looking for healthy breakfast ideas, consuming one bowl of cooked amaranth seems a delicious option. Apart from calcium, it is a great source of folate and manganese which benefit your overall health.
Amaranth Grain health benefits includes supporting cardiovascular health, ideal for diabetics, fighting cancerous cells, a good source of lysine, preventing indigestion, improving immune system, promoting weight loss, supporting eye health, nutritious meal for expectant mother, enhances skin, treat anemia, support oral health, and support hair health.
12. Leafy Green Vegetables
Consuming a salad prepared with lots of leafy green vegetables is an incredible source of calcium. This is why you need to stock up collard green, kale, and spinach in your refrigerator. Only a single serving of collard green provides up to 266 mg of calcium.
When you combine it with other leafy vegetables like spinach and kale, it will boost the dose of it. The best thing about green vegetables is fewer calories. You can even eat a big bowl of salad on a daily basis without counting calories. Make sure to sauté some with every meal as well to keep calcium deficiency at bay.
Leafy Green Vegetables health benefits includes improving digestive health, maintaining weak eyesight, balancing cholesterol levels, enhancing youthful skin, treating anemia, strengthening the scalp, fighting free radicals, supporting cardiovascular health, promoting weight loss, boosting energy levels, and increasing lifespan.
13. Milk and Yogurt
Incorporating one glass of milk into the diet of children is necessary for the growth of strong bones. However, adults are also advised to consume milk on a daily basis. A single serving of milk, whether whole or nonfat, contains around 276-352 mg of calcium.
Your body absorbs calcium that is obtained via dairy sources in a short time. You can also get vitamin D from milk which is essential to enhance bone density. You should not overlook the content of calcium in yogurt.
It is true that calcium deficiency leads to several bone disorders. Therefore, incorporate calcium-dense foods into your diet and make a difference.