Calcium is the second most abundant mineral in the body, next to iron. It’s vital to the human body, and yet many people do not get enough of it in their diet . So what are you supposed to do? Is all hope lost if you can’t drink milk or eat cheese? Don’t worry – there are plenty of other foods that are rich in calcium , so your bones won’t be doomed to osteoporosis forever! Here are eight calcium-rich foods to add to your diet, so you can live healthier and stronger with every meal!
1) Dairy products
One of the top sources of calcium is dairy products. Consuming dairy products can help regulate the body’s absorption of calcium which may prevent bone loss and contribute to stronger, healthier bones. The Institute of Medicine recommends that adults consume three cups a day or 12 servings a week in order to meet their recommended intake. Dairy products also contain protein and vitamin D which contribute to strong, healthy muscles and bones.
2) Dark leafy greens
Dark leafy greens are the most calcium rich foods and are also high in other vitamins. Arugula, spinach, kale, collards, and turnip greens all have about 220 mg of calcium per 100 grams. Dark leafy greens are a great source of protein as well with about 7-8 grams per 100 gram serving. Also, dark leafy vegetables have healthy fats that support brain health, which is essential for memory and cognition. Dark leafy vegetables can be a part of a healthy diet with plenty of protein from sources such as eggs or tofu. They also provide fiber which helps you stay full longer and helps regulate your blood sugar levels so that you don’t overeat later on in the day.
3) Broccoli
Broccoli is a great vegetable that can be added to many different dishes. It is rich in calcium, which helps promote strong bones and good health. A cup of broccoli contains over 100% of the recommended daily intake of calcium, making it an ideal food choice for people looking to stay fit.
Another great thing about broccoli is that it contains Vitamin K, which has a positive effect on calcium absorption. This means that if you include broccoli in your diet, you’ll be getting more of its benefits than if you ate another food with similar amounts of calcium.
4) Tofu
Tofu is a plant-based protein, which is great for those that are fitness focused. Tofu contains calcium and phosphorus – two minerals that promote bone health. It also contains B vitamins, iron, zinc and magnesium which are all essential nutrients for maintaining good health. Tofo’s also known as soybean curd; it’s made from soy milk that’s been heated and then pressurized with a coagulant or curdled with an acidic agent like lemon juice.
5) Almonds
Almonds are a great snack, but they’re also high in calcium. In fact, one ounce of almonds contains about six milligrams of calcium. Almonds also contain vitamin E, magnesium and manganese, so they’re an all-around healthy choice. Try snacking on almonds instead of chips or other salty snacks.
Like other nuts, almonds are high in calories. If you’re trying to lose weight or control your blood pressure, it may be a good idea to keep your serving size under 10 or 20 almonds. And be aware that one ounce of almonds contains about 170 calories.
6) Sardines
Sardines can be a great way to add extra calcium into your diet. They are also high in protein, vitamin D, and omega-3 fatty acids. Be sure to look for sardines canned in water rather than oil as the latter will increase the fat content of this otherwise healthy snack. The best way to enjoy sardines is on crackers with fresh chopped dill or chives and a squeeze of lemon juice. They are also an excellent addition to salads and wraps or as a topping on pizza.
7) beans
Beans are very high in calcium, but they also provide fiber and protein, making them a great food choice overall. They’re loaded with nutrients and can be eaten in a variety of ways.
Beans are very high in calcium, but they also provide fiber and protein, making them a great food choice overall. They’re loaded with nutrients and can be eaten in a variety of ways. The following is a list of some good sources of calcium from beans: 1 cup cooked green soybeans – 500mg; 1 cup cooked white beans (cannellini) – 400mg; 1 cup cooked navy beans – 350mg; 1⁄2 cup black beans – 250mg
8) Dried fruit
Dried fruit is a great snack food that can be taken anywhere. Dried fruit is also very portable, easy to store, and does not need refrigeration. Dries fruits are a natural source of calcium and also provides many other nutrients. One serving size of dried figs has as much calcium as one glass of milk.
