Calcium and vitamin D are two of the most important nutrients that help in keeping bones healthy. While calcium plays an essential role in the proper functioning of your body, it needs vitamin D to get absorbed in the body. Adding foods rich in calcium to your diet is a sure shot way to improve your strength because insufficient calcium in your diet can lead to fragile bones that are prone to fractures and disease.
Women face calcium deficiency because of many reasons including hereditary to poor food intake. Other factors that can limit calcium in our body/bones are eating at irregular intervals and improper diet. Read must-know ways to combat calcium deficiency in women.
Doctors at Washington University in St. Louis conducted a study in 2007 according to which postmenopausal women who took their daily calcium from food had healthier bones than those who took supplements.
Your calcium needs increase with age. Consuming calcium-rich foods since the starting will help you prevent osteoporosis later in life.
Milk, cheese, and yogurt are the main calcium-rich foods. There are many non-dairy sources of this mineral too like dry fruits, seafood, legumes, leafy greens, tofu, and various calcium-fortified foods.
Here are 8 foods rich in calcium:
Canned salmon is rich in calcium because of its edible bones. This oily fish is also blessed with omega-3 fatty acids and high-quality protein, which benefit your heart, brain, and skin.
Another fatty fish loaded with vitamin D is Tuna. It is absolutely worth it to include it in your diet as it also contains beneficial nutrients like potassium, magnesium, and omega-3 fatty acids. Tuna is super simple to add to your diet as it is available as canned, easy to find, and easy on the wallet.
Some of the dark leafy greens like Kale, watercress, arugula, and collard greens are perhaps the best non-dairy sources of calcium. Another reason to add these greens to your diet is that they are also loaded with magnesium, that helps in maintaining bone integrity, and vitamin K, which is good for bone metabolism.
Cheese has lots of calcium as it is made from milk - the most prominent source of calcium.
While there are many varieties of cheese to pick from, mozzarella is specially loaded with calcium. For a healthier and less-fattening option, you can try cheese made from skim milk.
Owing to its preparation process, surprisingly yoghurt actually contains significantly more calcium than the milk from which it is derived. According to NIH, one 8-ounce serving of low-fat yogurt provides a full 42 percent of your daily calcium needs.
Incredibly healthy and of the many non-dairy sources of calcium out there, broccoli is second to dark, leafy greens. Broccoli has many cancer-fighting properties and is also an excellent source of vitamin C, fiber, and nutrients.
One ounce of almonds fulfils 8% of the recommended dietary intake (RDI) of calcium. Also, almonds are an amazing source of vitamin E, magnesium, and manganese.
Chewing on these magic nuts may help lower blood pressure, body fat, and other risk factors for metabolic disease.
Seeds are incredible powerhouses of nutrients. Some of the calcium-rich seeds are poppy, sesame, chia, and celery seeds. 1 tablespoon of poppy seeds has 126 mg of calcium fulfilling 13% of the RDI. Chia seeds are also rich in plant-based omega-3 fatty acids.
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