Every single day, our bodies are in need of several nutrients to function properly. When a person thinks of a healthy diet, they typically think about including plenty of fruits and vegetables. Lately, there has been a lot of talk about calcium in the diet. There are many Everyday Superfoods Rich in Calcium which we have always ignored. Calcium is important for maintaining strong bones and can help prevent bone loss when taken with vitamin D and vitamin K.
Calcium-rich foods keep bones healthy but also prevent tooth decay, prostate cancer, obesity, high blood pressure, type 2 diabetes. It is also important for muscle contraction, blood clotting, nerve impulse transmission, and hormonal secretion. One cup of milk contains 150mg of calcium, while one 8 ounce glass of orange juice contains 100mg of calcium. The World Health Organization recommends the consumption of 1,000 to 1,200 mg of calcium per day.
Check out this list of Everyday Superfoods Rich with Calcium, to get started on the path to a healthier lifestyle:
1- Dairy Products are Rich with Calcium:
Most people know that calcium is a mineral that helps build and maintain strong bones and teeth. Fewer people realize, however, that calcium also plays a critical role in muscle contraction and blood clotting. Half of the recommended intake of calcium for an adult is found in dairy products, among other things. Americans consume more milk and cheese than any other country in the world. Only 20% of milk consumed comes from cow’s milk. The remaining 80% is made up of rice, soy, or almond milk. Dairy products are not only high in calcium, they are also high in protein and are fortified with vitamin D. Dairy products such as milk, cheese, ice cream, and yogurt also contain a decent amount of protein.
2- Dry Fruits are Rich With Calcium:
Some foods that are rich in calcium include milk, cheese, and even spinach. One less known source is dry fruits. One serving of dry fruit has 190 mg of calcium which can help boost your levels. Every bite of dry fruit gives your body healthy and energizing nutrients. One such fruit is cashew, as it contains more than 3 times the amount of calcium than even milk. One cup of cashews contains 890 milligrams of calcium, while one cup of milk only has 350 milligrams – that’s almost twice as much! A six-ounce serving of raisins contains about 72% of the recommended daily intake of calcium, peanuts have 36%, and pistachios have 35%.
3- Fish is Rich With Calcium:
In fact, according to the Office of Dietary Supplements, “Fish and shellfish are excellent sources of food-based calcium.” Fishbones contain calcium phosphate which our body uses to create bone tissue. Many people believe that chicken is the only food rich in calcium. Fish, however, has quite a bit to offer nutritionally. They’re not just good for calcium; they’re also a great source of omega 3 fatty acids, which can improve your heart health and brain function – among other benefits. Studies have shown that there is a link between an increased intake of calcium and an overall reduction in vertebral fractures. Fish such as salmon, mackerel, and sardines are rich in protein and calcium, so these types of fish may be worth considering for your diet.
4- Seeds are Rich With Calcium:
Seeds are rich with calcium, but there is one type of seed that has more calcium than any other. For example, sunflower seeds contain about 110mg of calcium per 100 grams, which is more than any other types of seeds. Almonds also contain a lot of calcium at 58mg per 100 grams, but there are several other types of seeds that contain less than 10mg. Nuts are the only food group with more calcium than seeds. But its with noting that because nuts are so high in fat, they are not a good source of calcium because the fat hinders the body’s ability to absorb it.
5- Leafy Green Vegetables are Rich With Calcium:
Leafy green vegetables such as spinach, radishes, bok choy, and arugula are rich in calcium. Adding these leafy greens to your diet can increase your intake of this important mineral and the best part is that they also offer other health benefits. It is a well-known fact that vegetables are rich in nutrients and vitamins, but not many people know that leafy green vegetables are also very high in calcium. Proper amounts of these vegetables can help to strengthen the bones and teeth, prevent osteoporosis, and lower the risk of developing conditions such as diabetes. In addition to eating these vegetables, it is also important to drink plenty of water because calcium helps the body retain fluid.
6- Beans and Lentils are Rich With Calcium:
A vast majority of adults in the United States are not getting enough calcium. There are many good reasons for eating beans and lentils. Beans and lentils are rich sources of calcium that can help increase their intake, according to a study published in the Journal of Nutrition. The study found that beans provide about 10-12% of the daily recommended intake of calcium for adults over 50 years old. For example, ¾ cup of cooked lentils contain about 195 mg calcium, which is about 15% of the daily allowance for most people. One cup of lentils contains about 30% daily value for calcium and a half a cup of beans can provide 20% calcium. Beans and lentils are high in protein as well so they make a great alternative to meat.
7- Fruits Rich With Calcium:
Large quantities of calcium can be found in many fruits, like oranges and apples. Fruits rich in calcium are important for healthy bones. Calcium is also crucial to the development of strong teeth and can help reduce the risk of osteoporosis. It is recommended that people who do not eat dairy products consume at least 8 servings of fruit each day to meet their daily requirement. One cup of strawberries provides about 31% of the daily recommended value for calcium, and other fruits like oranges, tangerines, figs, kiwi, and mangoes also provide a significant amount. For people who don’t like milk, yogurt, and cheese there are plenty of fruits that contain calcium such as oranges, prunes, and figs. Orange juice, for example is a good source of calcium and contains about 300mg per cup.
In conclusion, calcium is an important mineral for your body and makes a major contribution to the prevention of osteoporosis. If you are not getting enough calcium in your diet, you should consider taking a supplement. It is important to make sure you are eating a diet rich in calcium. Ensure that your diet includes dairy products like milk, cheese, yogurt, beans, legumes, and leafy greens. The best way is to combine different types of sources for a well-rounded nutrition profile.