25 Calcium-Rich Foods That Will Boost Your Bone Health
Calcium is one of the most profuse minerals found in the human body, and it may surprise you to know that almost 99 percent of the calcium found inside the body is placed in the structure of the bones and teeth.
It is recommended to intake at least 1,000 mg of calcium on a daily basis. It is impossible for the body to make calcium on its own; hence one must rely on calcium-rich foods. The following are 25 calcium-rich foods to introduce into your diet:
Sardines is a small upper-zone fish with high nutrients and are rich in high protein, including healthy fats and micronutrients like vitamin B12, selenium, and phosphorus. Sardines are free from toxicity like other seafood, due to the low mercury levels present in them.
You can get 351 milligrams of calcium from just 3.75 ounces or ninety-two grams can of Atlantic sardines, which equals thirty-five percent of your daily value intake.
Kefir is a refined, distilled milk drink, that originates from the hilly areas that separate Asia and Europe. Its consistency is similar to that of a yogurt, but slightly thinner than that.
This milk is an excellent source of calcium, contains more than 50 species of gut-helping probiotic bacteria, and contains other nutrients. You can simply obtain 390 milligrams of calcium from one cup of store-purchased whole kefir milk, which equals to your 30 percent of the daily value.
3. Leafy Greens
Green, leafy vegetables are a must for the body as they help with many health conditions. Many green leafy vegetables are rich in calcium, particularly collard greens, kale, and spinach.
A person gets exactly 255 milligrams of calcium from about 190 grams of cut collard greens, which equals about 27 percent of the daily value. They are also rich in vitamins A, C, iron, magnesium, and potassium and are good for the skin, eyes, weight, and overall health.
Milk is an outstanding source of calcium. Just one cup of whole cow milk provides 300 milligrams of calcium, and in the case of nonfat milk, the calcium content reaches 325 milligrams. This dose of calcium equals about 30 percent of the daily value.
There is a difference between milk produced from cows grazing on grass and that which comes from factory-farm cows, as the former milk contains greater levels of heart-healthy, fat-soluble vitamins as compared to the latter.
According to a study, 200 grams of sugar-less, whole-milk Greek yogurt, which is about one cup, includes around 200 milligrams of calcium, which meets 20 percent of the daily value.
Dairy products that are unprocessed, or fermented are favorable for gut health due to the presence of probiotics they provide. Probiotics also help enhance the immune system. Yogurts are also rich in protein and other vitamins and render protection to the bones and teeth as well.
Tofu is a good source of protein, and micronutrients, including manganese, calcium, and selenium. Frequent intake of tofu helps improve the skin and hair, develops energy, and helps regulate a healthy weight.
Due to the high level of isoflavones present in it, research has associated it with minimizing the risk of several age- and lifestyle-related diseases. You can easily obtain 201 milligrams of calcium from 3.5 ounces of tofu, which equals 20 percent of your daily value.
Cheese is another excellent source of calcium, an important nutrient for healthy bones and teeth, wound healing, blood clotting, and others. Cheese can have different variants, and most of them are abundant in calcium, except for some soft cheeses like Brie.
Feta cheese is, in fact, easy to digest and has fewer allergenic and inflammatory elements than cheeses produced from cow’s milk. One can gain 140 milligrams of calcium, which is about 14 percent of the daily value of one serving of feta cheese.
8. Beans and Lentils
Beans and lentils both belong to the family of legumes. Legumes are generally high in fiber, folate, iron, calcium, potassium, magnesium and low in fat. They can be an excellent replacement for meat, which has more fat and cholesterol.
182 grams, or one cup, of prepared navy beans contains exactly 126 milligrams of calcium, which meets 13 percent of the daily average value. Lentils and beans are good for digestion, heart health, and managing blood sugar levels.
9. Whey Protein
Study tells that one normal scoop, or about 28 grams, of whey protein powder contains around 95 milligrams of calcium, which reaches about 9 percent of the daily value. The ingredients present in the whey protein provide essential amino acids.
Whey protein is the best-studied supplement throughout the world and is recognized as an excellent source of protein, calcium, and many other vital nutrients. It helps to improve muscle growth, lower blood pressure, assist in treating Type 2 diabetes, and others.
Seeds such as flax seeds, Chia seeds, Hemp seeds, and sesame, are great sources of healthy fats, vegetarian protein, fiber, antioxidants, and minerals such as calcium, zinc, and plant iron.
The high amount and diversity of nutrients help to reduce the risk of heart disease and type-2 diabetes and regulate blood pressure and cholesterol levels. One tablespoon of dried sesame seeds has around 88 milligrams of calcium, which is 9 percent of the daily average value.
Amaranth is a rich source of fiber. It makes a person full, supports digestive health, blood pressure, and cholesterol, and minimizes the storage of sugar in the body. Amaranth is an excellent source of iron, calcium, vitamin C, phosphorous, selenium, and magnesium.
Around two hundred and forty-six grams of cooked amaranth grain contain about 116 milligrams of calcium, which is about twelve percent of the daily value requirement.
Edamame is a tasty, immature soybean that can also be a great low-calorie snack option. They are high in healthy fiber, vitamin K, and antioxidants. The food is associated with reducing the risk of heart disease, enhancing the blood lipid profile, reducing fats, and others.
Edamame is green in color, whereas normal soybeans are light brown, tan, or beige in color. You can easily gain 155 milligrams of calcium from one cup of cooked edamame beans, which is about 8 percent of the daily value.
Almonds are rich sources of antioxidants, fiber, vitamin E, and protein. The nutrient-loaded nut can be accompanied by any diet due to its versatile nature and several health benefits linked to it.
For people with diabetes, almonds help maintain blood sugar levels after meals. 74 milligrams of calcium can be derived from one ounce of almond, which is about 7 percent of the daily value.
The high-fiber food Okra’s half nutrition is soluble fiber in the form of gums and pectin. Around 80 grams of cooked okra contain about 62 milligrams of calcium, which equals 6 percent of the daily average value needed by the human body.
Vitamins such as A and C, as well as antioxidants present in the okra, help to minimize the risk of critical health conditions such as cancer, diabetes, stroke, and heart disease.
Figs are a nutritious fruit that is also a great source of both calcium and potassium. These minerals, help increase the density of bones.
The nutritional value of figs changes when eaten raw or dried. 100 grams of raw figs provide 35 milligrams of calcium, which is 4 percent of the daily value, whereas dried figs provide 162 milligrams of calcium, which is 16 percent of the daily value.
16. Sweet Potatoes
Sweet Potatoes are nutritious foods loaded with vitamin A, vitamin C, manganese, calcium, antioxidants, and fiber. They also include some anticancer elements and may also help improve immune function, eye health, reproductive systems, and others.
Sweet potatoes are sweet root vegetables that are widely grown and consumed worldwide. They come in a variety of sizes and colors, ranging from orange, white, and purple. About 100 grams of potatoes contain 30 milligrams of calcium.
17. Prickly Pears
Prickly pear is a fruit as well as a vegetable from the cactus plant. It is among the few plants that can be categorized as both. Each fruit is loaded with rich dietary fiber, potassium, calcium, magnesium, copper, polyphenols, betalains, vitamin C, and others.
Usually grown at the tip of the cactus plant, the red fruit can be eaten either raw or cooked. Each 100-gram prickly pear contains about 56 milligrams of calcium.
Eggs are one of the most widely recognized breakfast items, loaded with calcium up to 50 milligrams per 100 grams of boiled eggs. Apart from calcium, eggs are rich in many other vitamins.
Just by consuming two eggs per day, you can cover about 10–30 percent of the vitamin requirement for the human body.
Mulberries are another fruit that is rich in calcium. About 100 grams of mulberries contain about 39 milligrams of calcium. The fruit contains iron and vitamin C, and eating them frequently helps to boost digestive health, regulate blood sugar levels, improve skin health, and many others.
The association of vitamin K, calcium, and iron present in this fruit is a great combination for developing strong bones and tissues, reversing the degradation of damaged bones.
Orange is a nutritional powerhouse loaded with many vitamins and minerals. 90 grams of oranges contain about 55 milligrams of calcium, which equals 6 percent of the daily requirement.
Fruits are not highly rich in calcium; however, some fruit juices are fortified. This means that the juice contains added calcium, and in fact, fortified orange juice has 349 milligrams of calcium, which is higher than a single glass of milk.
21. Bok Choy
Bok Choy, also called pak choy is a type of Chinese cabbage that is rich in nutrients and low in carbs. As a result, it is a great, healthy option.
It is high in fiber, vitamin C, Vitamin K, beta-carotene, calcium, iron, and magnesium. One can derive 75 milligrams of calcium from one cup of raw, chopped bok choy. Cooked bok choy has a higher calcium content, up to 158.1 milligrams, which equals 12 percent of the daily value.
22. Canned Salmon
Apart from a few dairy products, you can obtain calcium from canned salmon, the best dietary source of calcium. Only 3 ounces of this canned salmon contain about 181 milligrams of calcium. The vitamin D present in the fish helps absorb the calcium effectively.
Salmon is a great source of omega-3 fats, which are heart-healthy fats important for the promotion of healthy brain development in babies. It is also rich in proteins and vitamins, including B and D.
Kale is a green, leafy vegetable that belongs to the family of cruciferous vegetables. They are rich in fiber, antioxidants, vitamin C, vitamin K, beta-carotene, and calcium. They are beneficial for eye health, weight management, heart health, and more. You can enjoy it either cooked or raw.
100 grams of Kale provide around 250 mg of calcium, which is significantly higher than whole milk, which has 110 mg of calcium per 100 grams.
24. Beet Greens
Beet greens are the deep red colored leaves that grow on beetroots. Green leaves and stems have a slightly sweet and earthy flavor. Beet greens are abundant in Vitamin K, copper, manganese, iron, and calcium. With no fat or cholesterol, you can maintain a healthy weight.
100 grams of beet greens contain about 117 milligrams of calcium. The vitamin D present helps in the development of strong teeth and promotes enamel, which prevents cavities.
25. Cooked Spinach
Spinach is a nutritional green vegetable that has been proven to improve health in many different ways. It is said to reduce oxidative stress, enhance eyesight, and aid in preventing heart disease and even cancer. The leafy green is a rich source of vitamin K, magnesium, calcium, and phosphorus.
Around three cups of uncooked spinach contain 90 milligrams of calcium, whereas, one cup of boiled, drained, salt-less spinach contains about 244.8 milligrams of calcium.
What are the health benefits of Calcium?
Calcium is a crucial nutrient for the functioning and development of the human body. Calcium plays a very important role in the improvement of bone, heart, muscle, and nerve coordination.
There are many fruits, vegetables, and even meats that have even more calcium content than milk.
The following are the benefits of Calcium:
1. Promotes Bone Health
Calcium and Vitamin D are vital nutrients essential for the development of strong, and wide bones.
The consumption of calcium is highly recommended during adolescence and in the early 20s when the bones are at their highest density.
2. May Reduce the Risk of Cancer
Research has supported their argument that consumption of calcium-rich foods may help prevent the risk of some types of cancer, such as colon and rectal cancer.
However, a calcium supplement is not recommended for the treatment, and one should rely on calcium-rich foods for better improvement.
3. Maintains Weight
It is believed that eating foods rich in calcium is linked to maintaining weight. The calcium helps to combine the fat from the digestive system and release it through stool, possibly removing excess fat from the body.
4. Boost Heart Health and Blood Pressure levels
Calcium helps to ease the muscle tissues available in the veins and arteries. It is also effective in preventing blood clotting and maintaining the right blood pressure level.
12 Jojoba Oil Benefits For Your Body
Jojoba oil benefits on our skin are countless. This has long been used as a natural remedy for skin health issues. Extracted from the seeds of jojoba shrub, this lightweight oil suits all skin types and plays well with almost every product in your be...
13 Amazing Spearmint Tea Benefits To Know About
Spearmint tea is a type of tea with a mighty punch, more than just a thirst quencher. It's an herbal symphony of flavor and wellness, its benefits as vast and varied as the meadows where the spearmint leaves dance in the summer breeze. Besides tea, ...
12 Cayenne Pepper Benefits That Unveils The Healing Power
If you enjoy spice, you're likely familiar with the vibrant world of cayenne peppers. These slender chili peppers, scientifically known as Capsicum annuum, belong to the nightshade (Solanaceae) family. They share close relations with a diverse array ...
11 Rooibos Tea Benefits And Nutrition Facts
Rooibos Tea also known as red tea is a less-known type of herbal tea with an exquisite taste that is sweet and scented. Not only does it taste good, but also has excellent health benefits. Free from caffeine and low in tannins, this is an amazing sub...
20 High Oxalate Foods You Should Know About Before Consuming
Oxalates are naturally occurring substances found in fruits, vegetables, and other edibles but they are more harmful to the human body than useful and may cause kidney stones in some individuals by binding with calcium present in the body. For the v...
20 Sources Of Foods High In Saturated Fat
Ever wonder where the saturated fat in your diet is? They are those solid-room-temperature fats included in your favorite foods, especially animal products. While they add flavor, too much can be a health concern. For a daily 8700kJ diet, experts re...