Calcium is a mineral and extremely important for human health. As we know, it strengthens the teeth and bone system, helps the better condition and functioning of the muscles, regulates blood pressure well.
The recommended daily calcium intake is 1.000 milligrams. Many foods are rich in calcium, especially dairy products and some vegetables. In the following article, you will have the opportunity to get to know them and include them more in your daily menu.
Legume foods
Beans and lentils are rich in fiber, protein and micronutrients. They also have high iron, zinc, folate, magnesium and potassium. Some varieties also have decent amounts of calcium.
Dairy products
It has already become clear that they are the most valuable sources of calcium. In addition, minerals from dairy products are better absorbed by the body than calcium in plant products. Goat's milk is among the richest sources of calcium. It is more healthy even than cow's milk. Cheese is another excellent source of calcium.
Yogurt is an excellent source of calcium. Many types of yogurt are also rich in live probiotic bacteria, which have various health benefits. One cup (245 grams) of plain yogurt contains 30% of the regular daily intake for calcium, as well as phosphorus, potassium, and vitamins B2 and B12. Low-fat yogurt can be even higher in calcium. 45% in 245 grams.
While Greek yogurt is a great way to get extra protein in your diet, it provides less calcium than regular homemade yogurt.
One study linked yogurt consumption to better overall diet quality and improved metabolic health. People who ate yogurt had a lower risk of metabolic diseases, such as type 2 diabetes and heart disease.
Fruit and vegetables
Calcium-fortified orange juice is far more beneficial than even cow's milk. The drink is especially suitable for people with lactose sensitivity. In addition, many dark green leafy vegetables are also rich in calcium. Raw figs are the most suitable high calcium fruit. Other sources worth mentioning in this category are oranges, blackcurrants, raspberries and blackberries. In addition to calcium, these fruit are also rich in fiber, vitamin C and many other useful minerals.
Grains and seeds
Breakfast cereals are a typical representative of calcium-rich foods. One bowl of the cereal provides 120 to 350 milligrams of calcium, depending on the specific type of breakfast. Sesame seeds are a representative of the seeds rich in the valuable mineral. 1/4 of a large cup of sesame seeds provides about 350 mg of calcium per day. Consume more sesame seeds with tahini sauce, homemade hummus, sesame seed rolls.
Soy products
1/4 cup of raw tofu supplies the body with 430 mg of calcium. Soy milk is also a super source of the bone-strengthening mineral. Calcium-enriched soy milk is even healthier than the mentioned regular cow's milk. One glass of enriched soy milk provides the body with 350 milligrams of calcium.
Fish
Canned sardines and salmon charge the body with calcium due to their edible bones. These oily fish also provide high-quality protein and omega-3 fatty acids, which are good for your heart, brain and skin.
While seafood can contain mercury, smaller fish such as sardines have low levels. In addition, both sardines and salmon have high levels of selenium, a mineral that can prevent and reverse mercury toxicity, ie.
Nuts
Of all the nuts, almonds are among the foods with the highest calcium content - about 22 g of nuts provide 8% of the regular daily intake of calcium.
Almonds also provide 3 grams of fiber (per 28 grams), as well as healthy fats and protein. In addition, they are an excellent source of magnesium, manganese, and vitamin E. Eating nuts can help lower blood pressure, body fat and other risk factors for metabolic diseases.
Other calcium-rich nuts are Brazil nuts, pistachios, walnuts, hazelnuts and macadamia nuts.
These foods are high in fiber, healthy fats, protein, as well as antioxidants, B vitamins and minerals such as magnesium, copper, potassium, and selenium. All of these nutrients help regulate blood pressure and help keep you full, which is especially important if you want to lose weight.
Algae
Consumption of seaweed, especially raw wakame, provides the body with 12% of the daily calcium requirement, in a portion of only 80 grams. Seaweed is also an excellent source of calcium.
However, these algae should be consumed with caution by humans, who have problems with the thyroid gland, because they also contain a lot of iodine.
Whey protein
Whey protein is found in milk and has been extensively studied for its health benefits. It's an excellent source of protein and full of fast-digesting amino acids. Several studies have linked whey-rich diets to weight loss and improved blood sugar control.
Whey is also an extremely calcium-rich food.
Green leafy vegetables
Leafy greens are incredibly healthy and some are rich in calcium. Greens that have good amounts of this mineral include kale, spinach, etc.
For example, in a cup (190 grams) of peeled green fruit there are 266 mg of calcium - a quarter of the required amount per day.
Rhubarb
Rhubarb is high in fiber, vitamin K, calcium and smaller amounts of other vitamins and minerals.
It contains prebiotic fiber, which can promote healthy bacteria in your guts.
Like spinach, rhubarb is high in oxalates, so a lot of calcium is not absorbed. In fact, one study found that your body can only absorb a quarter of the calcium in rhubarb.
On the other hand, the amount of calcium for rhubarb is quite high. So even if you only absorb 25%, you're still getting 87 mg per cup (240 grams) of cooked rhubarb.
Rhubarb is high in fiber, vitamin K and other nutrients. Calcium may not be fully absorbed, but the numbers are large enough to benefit you.
Calcium is an important mineral, which you may not be getting enough of in your daily diet.
While dairy products tend to supply your body with the largest amounts of this mineral, there are many other plant-based sources of calcium that are also not to be underestimated.
You can easily get your calcium by eating from the varied list of foods in this article.
Once you are familiar with calcium-rich foods, you can include them more often in your diet. Apply them in:
- salads: tuna salad, quinoa salad, mushroom salad, fish salads;
- soups: spinach soup, butterbur soup, bean soup;
- main dishes: rice with spinach, lamb with spinach, bean stew, chickpea stew;
- desserts: cheesecake with cottage cheese, cheesecake in a cup, creams.
Calcium is an important mineral for the proper functioning of the body, helping to develop and maintain healthy bones, teeth and nails. It also regulates blood pressure, prevents blood clots and ensures muscle contraction.
Therefore, it is essential to eat as many foods containing calcium as possible. The recommended daily dose of calcium is 1000 mg for adults and 1200-1300 for children and people over 50 years of age.
