You Can Eat to Get Your Daily Dose of Calcium. Calcium is one of the most important nutrients, as it helps build and maintain strong bones and teeth and also helps with muscle and nerve function. For those looking to get their daily dose of calcium, here are 10 foods that can help you do just that.
From dairy products like milk, yogurt, and cheese to dark leafy greens and fortified cereals, these calcium-rich foods can be incorporated into your everyday diet to ensure that you are getting the calcium you need.
1) Dairy Products
First, we will begin with dairy products which are one of the best sources of calcium. Yogurts and milks that are fortified with calcium are excellent options, as are cheeses like cheddar and gouda. And while many people associate dairy products with being great sources of calcium, not many know that they also contain vitamin D, a nutrient that is essential for absorbing calcium.
So next time you are looking to get your daily dose of calcium, try adding a glass of milk or a yogurt to your diet.
2) Fish
Next, we will look at fish, which is another great source of calcium. Sardines and canned salmon are great options, as are sardine and salmon salad. Fish is also an excellent source of vitamin D and many minerals such as iron and zinc, which are important for good bone health.
Nothing fishy about fishes as far as calcium goes. Eat lots of fish, especially the smaller fish, the ones with edible bones. On your next visit to the supermarket, try buying canned fish products. The bones soften and become easier to eat through the process of canning
3) Dark Leafy Greens
Next, we have dark leafy greens, which are some of the best sources of calcium. Dark leafy greens such as bok choy, collard greens, and kale are excellent options for getting your daily calcium requirement. These greens are also rich in vitamin A and fibre, making them not only great sources of calcium but also healthy as well.
Broccoli, kale, spinach, turnips, bok choy (Chinese cabbage), cabbage and asparagus are just a few of the leafy calcium-rich vegetables that will add the necessary daily calcium dose to your meal.
4) Nuts and Seeds
Next, we have nuts and seeds, which are also good sources of calcium. Almonds, cashews, peanuts, and sesame seeds are excellent options for getting your daily dose of calcium. Nuts and seeds are also an excellent source of vitamin E, which is important for healthy bones. And many nuts are also a good source of protein, making them a great addition to any balanced diet.
Go nuts over dried fruits! They offer about 100mg calcium in each serving. Almonds and dried figs can be used as excellent alternatives to fortify your diet with calcium. Try eating 5 dried figs a day and add about 135mg of calcium to your body. They are extremely filling and can help those who are trying to lose weight.
5) Fortified Foods
Lastly, there are fortified foods which are excellent sources of calcium. Cereals and breads that are fortified with calcium are excellent options, as are some types of beans, such as black beans and pinto beans. Fortified foods are those that have nutrients added to them that don’t naturally occur in the food. These foods are meant to improve nutrition and add health benefits.
For example, milk is often fortified with vitamin D, and calcium may be added to fruit juices. while many people associate calcium-fortified foods as being a good source of calcium, not many know that they also contain vitamin D, which is important for the absorption of calcium.
6) Legumes
Next, we have legumes, which are another good source of calcium. Black beans, chickpeas, pinto beans, and kidney beans are excellent sources of calcium, as are many other legumes such as peanuts and soybeans.
Calcium is widely available in many foods, not just milk and other dairy foods. Fruits, leafy greens, beans, nuts, and some starchy vegetables are good sources. Legumes are also a good source of protein and fibre, making them not only a great source of calcium but also healthy as well.
7) Oat meals
Next, we have oatmeals, which are another good source of calcium. Oatmeals, especially those fortified with calcium, are excellent sources of this essential nutrient. They are a good source of carbs and fiber, including the powerful fiber beta-glucan .
They are also a good source of high quality protein, with a good balance of essential amino acids . Oats are loaded with important vitamins, minerals, and antioxidant plant compounds. Oat meals are also a good source of fibre, making them not only a great source of calcium but also healthy as well.
8) Soy Products
Next, we have soy products, which are another good source of calcium. Soy milk and tofu, as well as many other soy-based products, are excellent sources of calcium. Foods made from soybeans can be divided into unfermented and fermented foods.
Unfermented foods include tofu, soymilk, edamame, soy nuts and sprouts, while fermented soy products include miso, tempeh, natto and soy sauce. Soy products are also a good source of protein, making them not only a great source of calcium but also healthy as well.
9) Figs
Next, we have figs, which are another good source of calcium. Figs, which have been a traditional source of calcium in many cultures, are excellent sources of this essential nutrient. Figs are a good source of both calcium and potassium.
These minerals can work together to improve bone density, which can, in turn, prevent conditions like osteoporosis. Studies suggest that a potassium-rich diet, in particular, can improve bone health and reduce bone turnover. Figs are also a good source of fibre, making them not only a great source of calcium but also healthy as well.
10) Tofu
Next, we have tofu, which is a great source of calcium. Tofu, which is made from soybeans, is a great source of calcium and also contains many other nutrients. The high level of protein makes tofu a good alternative to animal-derived meat.
Federal dietary guidelines include tofu as part of a healthy vegetarian dietary pattern, and a 2021 American Heart Association scientific statement emphasizes choosing plant-based proteins for heart health. Tofu is also a good source of protein, making it not only a great source of calcium but also healthy as well.
Also Read- 10 Foods That Are Beneficial for Eye Health
Conclusion
There are many different foods that are good sources of calcium. By adding these foods to your diet, you can make sure you are getting enough calcium each day to help support healthy bones and teeth. Dairy products, fish, dark leafy greens, nuts, and figs are some of the best sources of calcium.