Do you think your bones are weakened?
It might be due to calcium deficiency!
Calcium deficiency? Yes, bone health can be quite disrupted due to calcium deficiency.
For healthy and strong bones calcium is highly essential if not present in adequate amounts this calcium deficiency can further lead to complications such as osteoporosis, and increased risk of fractures. So in this blog, we will explore all about calcium-rich foods and their importance for bone health. Let's first understand the importance of calcium for our bone health without further delay.
The Importance of Calcium for Bone Health
Calcium is suggested to be included in our dietary routine for this reason it is one of the most important minerals which is highly essential for several functions in our body such as muscle contraction, blood clotting, and nerve transmission.
Also, calcium is essential for you to maintain strong bones and teeth.
Did you know that about 99% of the body's calcium is stored in your bones and teeth? Yes, residing in bones and teeth calcium provides you with overall structural support.
Recommended Daily Intake
The recommended daily intake of calcium varies according to your age, gender, and life stage. For adults, the general guideline is around 1,000 milligrams per day, and 1,200 milligrams for women.
Top Calcium-Rich Foods
1)Dairy Products
Milk, Cheese, and Yogurt
You might have heard this numerous times when it comes to calcium-rich foods because dairy products are the best-known sources of calcium.
Delving into the calcium content in these dairy products one cup of milk contains approximately 300 milligrams of calcium. Yogurt and cheese are also excellent sources, with Greek yogurt providing about 200 milligrams per serving and hard cheeses like cheddar containing around 200-300 milligrams per ounce.
2)Leafy Green Vegetables
Kale, Spinach, and Collard Greens
The next food rich in calcium for your strong bones is green leafy vegetables which are enriched with both calcium and vitamins. Coming to their calcium content, one cup of cooked kale contains about 100 milligrams of calcium, while a cup of collard greens can provide up to 268 milligrams of calcium. At this point you need to keep a thing in mind i.e., spinach contains oxalates, which can bind to calcium and reduce its absorption.
3)Fortified Foods
Cereals, Orange Juice, and Plant-Based Milk
Several foods are mentioned above which are fortified with calcium to meet the body's requirement of calcium. After fortification, these fortified cereals can provide up to 1000 milligrams per serving. Next, fortified orange juice and plant-based milk, such as almond, soy, and rice milk, can offer between 200-400 milligrams of calcium per cup.
4)Fish and Seafood
Sardines and Salmon
For all the non-vegetarian people out there there are seafood for you such as sardines and salmon they contain edible bones with a high content of calcium. A 3.75-ounce can of sardines provides about 325 milligrams of calcium, and a serving of canned salmon with bones offers around 180 milligrams of calcium.
5)Nuts and Seeds
Almonds and Chia Seeds
Whatever the diet or issue is nuts and seeds must be placed because they contain all the essential nutrients along with calcium If you take an ounce of almonds they’ll provide you with approximately 75 milligrams of calcium and when it comes to chia seeds they have 76 milligrams of calcium. You can add them to any of your foods of choice as in smoothies or snacks.
6)Beans and Lentils
White Beans and Lentils
These beans and lentils provide you with good amounts of protein along with calcium which will benefit you with strong bones and muscle-building process. So when you take one cup of cooked white beans it offers you about 161 milligrams of calcium, coming lentils, can provide you with 40 milligrams of calcium. Why late, if you want to include calcium in your diet you can enjoy it in any form such as curries, soups, salads, etc.
7)Vegetables
Broccoli and Bok Choy
Next entering the group of fresh vegetables broccoli and bok choy are enriched with calcium so you can have a cup of broccoli which gives you around 62 milligrams of calcium and bok choy contains around 158 milligrams of calcium for adding strength to your bones.
8)Tofu and Soy Products
Tofu and Edamame
Tofu and soy are best known for their high protein content and they can also be considered as best plant-based protein sources. So coming to calcium content tofu is prepared with calcium sulfate which can be regarded as a fantastic source of calcium providing you with about 350 milligrams in a half cup of serving. Edamame and soybean will offer you 98 milligrams of calcium per cup.
9)Dried Fruits
FigsDried fruits are rich in most essential nutrients, talking about calcium figs and apricots offer you around 135 milligrams and you can have them in place of unhealthy snacking options as a healthy alternative.
10)Seaweed
Wakame and Kelp
Seaweed is an often-overlooked source of calcium. When you take a cup of raw wakame seaweed provides about 126 milligrams of calcium, while kelp offers around 135 milligrams per cup. You can have these in your salads, soups, or sushi.
Check out more on a healthy diet.
Conclusion
So above mentioned are the top calcium-rich foods that exceptionally support your bone health. But for a perfect absorption of calcium foods into your diet, you need to complement them with an adequate intake of vitamin D, magnesium, and regular exercise. Make necessary informed choices for your bones to remain strong and healthy for your lifetime.