Our bodies require calcium for healthy bones and teeth, as well as for the heart, muscles, and nerves. The body’s most plentiful mineral is mostly found in the bones and teeth.
A diet rich In different nutrients must include calcium. Calcium is abundant in dairy products, including milk, cheese, and yogurt. Other non-airy sources of calcium are seeds, green leafy vegetables, and soy-based products like edamame and tofu.
Foods high in calcium are listed in this article, covering both dairy and nondairy options.
Rich in probiotics—beneficial microorganisms that enhance immune system and digestive health—yogurt also contains a lot of calcium. Greek yogurt has less calcium than conventional yogurt, yet it is still very protein-rich.
Three-quarters of your daily value (DV) for calcium, phosphorus, potassium, and B vitamins can be found in one cup of low-fat yogurt. Regular yogurt consumption is associated with a decreased risk of type 2 diabetes and heart disease.
306 mg of calcium are included in one cup of whole milk.325 mg of calcium are included in a cup of nonfat milk. The body assimilates calcium from milk quite well. Protein, vitamin A, and vitamin D are also abundant in milk.
Cheese has a considerable amount of protein and calcium. 242 mg of calcium can be found in one ounce of Parmesan cheese.Cheeses that are softer often contain less calcium. 52 mg of calcium are included in one ounce of bread.
Another excellent source of protein is cheese. 23 grams (g) of protein are contained in one cup of cottage cheese.Thirteen But before adding more cheese to your diet, keep in mind that it can be heavy in calories, sodium, and saturated fat, so eat it in moderation.
Protein Whey :
One scoop of whey protein, which is contained in milk, has roughly 160 mg of calcium.When taken after exercise, whey protein may aid in muscle growth and recuperation.
Calcium-Rich Nondairy Foods :
There are a number of foods high in calcium that you can eat if you are intolerant to dairy or choose not to eat it. But calcium from dairy products is absorbed by the body more readily than from plant sources.
Green Leafy Vegetables:
Calcium is abundant in leafy greens including spinach, kale, and collard greens. Collard greens cooked to a cup have 268 mg of calcium in them.Oxalates are naturally occurring plant chemicals found in spinach that bind to calcium and make it more difficult for the body to absorb.
A cup of broccoli contains 35 mg of calcium. Broccoli is a cruciferous vegetable. In addition, it has a number of minerals and vitamins, such as potassium, phosphorus, vitamin C, folate, beta-carotene, and vitamin K.
Compared to other dried fruit varieties, figs have higher calcium content per serving. They are also a good source of potassium and vitamin K.
The tart fruit rhubarb offers fiber, calcium, and vitamin K. Additionally, it has prebiotic fiber, which encourages the development of beneficial bacteria in the stomach.
Sources of Calcium-Induced Protein
Although dairy products are a wonderful source of calcium and protein, there are other ways to obtain these nutrients. A number of foods and beverages are very high in calcium and protein. Sardines Sardines are little fish that have edible bones, which makes them higher in calcium. There are 351 mg of calcium and 22 g of protein in one can of sardines. Omega-3 fatty acids are also abundant in oily fish, such as sardines, and they promote heart, brain, and skin health.
How to Increase Your Dietary Calcium
Intake Including fortified foods in your diet is another approach to increase your intake of calcium through food. Calcium is added to foods that are fortified with it; they do not naturally contain a lot of the mineral. Breakfast cereals, tofu, fruit juices, and nut milk are a few examples.
Up to 1,000 mg of calcium can be found in one serving of cereal.36 But the body can’t take in that much calcium in a single session.