For a healthy lifestyle and to preserve strong bones and teeth, calcium is a necessary nutrient. Unfortunately, many people’s diets are deficient in calcium, which increases the risk of fractures, brittle bones, and dental cavities. A range of calcium-rich meals should be consumed to help make up for any calcium shortages and to prevent future health issues. Continue reading to learn more about 15 foods high in calcium.
Yogurt: The majority of yogurt products offer about 300 mg of calcium, making them good sources. Try Greek yogurt kinds if you want even more calcium because they can contain up to 500mg of the nutrient.
Fish: Sardines, salmon, and of course canned fish with bones are among the fish varieties that contain a substantial quantity of calcium. Keep in mind that due to the high mercury content, canned fish shouldn’t be ingested in excess.
Fortified Milk: No matter which type of milk you choose—soy, almond, or another—fortified milk products have more calcium and can deliver up to 350 milligrams of the mineral per cup.
Cheese: A significant amount of calcium can be found in a variety of cheeses. Cheeses including cheddar, mozzarella, feta, and swiss are among the finest sources. Around 175mg of the vitamin are present in a 30g serving of cheese.
Beans: A cup of cooked beans has four to five times the calcium of a cup of cooked spinach, making beans a fantastic method to increase your calcium intake.
Nuts: The best source of calcium in nuts is almonds, which provide 75mg of the mineral in a handful (about 1oz). However, other great sources include cashews, walnuts, and peanuts.
Sesame Seeds: Given their nutritional benefits, sesame seeds are regarded as superfoods. The seeds have a calcium content of between 240 and 350 mg per 1 and 2 tablespoons.
Dried Fruits: Figs and apricots both contain more calcium than apples and bananas, making them important sources of the nutrient, especially when dried.
Green Leafy Vegetables: Up to 40% of your daily calcium needs can be met by many lettuce and kale kinds, and collard greens, turnip greens, and other leafy vegetables can each contain more than 100 mg of calcium.
Tofu: The soft, custard-like white blocks of tofu, also known as soymilk curds, can offer up to 460 mg of calcium per half-cup meal.
Orange Juice: The majority of orange juices are calcium-fortified, and a cup of the beverage can deliver up to 350mg of the mineral. To reap the greatest benefits, choose drinks that have been fortified with calcium and vitamin D.
Lentils: Nearly 35% of your daily calcium needs are met by one cup of cooked lentils. To increase your calcium intake, try including them in your meals on a regular basis.
Sun-dried Tomatoes: These delicious treats include a tonne of calcium; a quarter-cup of the dried fruit has more than 80 mg.
Orange: Although an orange does not contain a lot of calcium on its own, eating one or two a day can increase your calcium intake.
Spinach: Up to 25% of your daily calcium requirements are included in one cup of cooked spinach. Take pleasure in it by including it in salads or other meal dishes.
You may live a healthier life and maintain strong bones and teeth by including these 15 calcium-rich foods in your diet. To get the most out of the nutrient, eat a range of calcium-rich foods every day.
