These ten foods can be added to your diet to help you consume more calcium each day.
One essential mineral that is essential to maintaining the strength and health of our teeth and bones is calcium. It also supports healthy blood coagulation, neuron transmission, and muscular function.
It’s critical to consume adequate calcium in your diet to support bone health in particular and general health maintenance.
MILK :
One of the best sources of calcium is milk. All milks, whether they are soy, almond, or cow’s, have a fair amount of calcium per serving. To keep the amount of fat and calories in check, use low-fat or non-fat choices.
Yogurt:
Rich in calcium, yogurt also has probiotics that are good for the health of your gut. When compared to ordinary yogurt, Greek yogurt in particular often has a higher calcium concentration.
Cheese:
Cheese is yet another fantastic calcium source. Particularly nice options are cheddar, mozzarella, and Swiss cheese. Cheese can contain a lot of calories and saturated fat, so watch how much you eat.
Leafy Greens:
Calcium is abundant in dark, leafy greens like spinach, collard greens, and kale. These veggies are a great way to increase your calcium intake because they are low in calories and high in nutrients.
Beans and Lentils:
These low-cost legumes are a good source of calcium in addition to being high in protein and fiber. Cooked white beans can provide about 120 mg per cup, while a cup of lentils can provide about 80 mg.
Tofu:
Made from soybeans, tofu is a flexible ingredient that works well in a variety of recipes. It’s a fair amount of calcium in addition to being a solid source of plant-based protein. If you want more calcium in your tofu, look for varieties that have been cooked with calcium sulfate.
Foods Fortified with Calcium:
A variety of foods, including orange juice, cereal for breakfast, and plant-based milk substitutes, are fortified with calcium. Make sure the product you select is calcium-fortified by reading the labels.
Almonds:
Almonds are a great source of calcium in addition to being delicious. They are a quick, wholesome snack that will increase your consumption of calcium.
Soybeans:
If you want to up your calcium intake, soybeans are a terrific addition to your diet because, like tofu, they’re high in the mineral. Boil, steam, or add to soups and stir fries for a delicious flavor.
Figs:
Packed with nutrients and sweetness, figs have a reasonable calcium content. They are delicious when added to salads, cereal, or yogurt.
They can be eaten fresh or dried. By including these foods in your diet on a regular basis, you can be sure that you’re getting enough calcium each day. Always remember to combine foods strong in vitamin D with foods high in calcium, as the latter facilitates the body’s more effective absorption of the former.
In addition, the secret to general health and wellbeing is to maintain a balanced diet that consists of a range of foods high in nutrients.