Foods for Maintaining Calcium Levels in your Body


Calcium is one of the most essential minerals that the human body needs for healthy and strong bones. Calcium is also necessary for the proper functioning of our body parts and their overall well-being. Therefore, it is essential to add calcium-rich foods to our diet to avoid deficiency of this mineral in our body. Adults aged 19–50 require 1,000 milligrams (mg) of calcium per day, This amount of calcium is present in about three 8-ounce glasses of milk. But don’t worry, here's a list of substitute foods you can consider adding to your diet for maintaining the right calcium levels.


1. Almonds


Just a cup full of almonds contains 385 mg Trusted Source of calcium, which can complete 1/3rd portion of recommended daily calcium intake. These calcium-rich almonds even have 838 calories and 72 grams of healthy fat. However, as per your diet plan, you can limit the almond intake to half a cup.


2. Figs


About eight figs, or 1 cup, provides 241 mg Trusted Source of calcium. Figs have great medical benefits as they are rich in fiber and antioxidants. You can consume them as a midday snack or crush them into a creamy jam.


3. Sunflower seeds


One cup of sunflower seed kernels contains 109 mg Trusted Source of calcium. Sunflower seeds are also rich in magnesium, which regulates the calcium in the body and boosts our muscle health. Moreover, sunflower seed kernels contain vitamin E and copper. Both these nutrients promote bone strength and flexibility. However, sunflower seeds may contain high amounts of added salt, which depletes the body’s levels of calcium. For best results choose natural, raw, and unsalted seeds.


4. Sweet Potato


One large sweet potato contains a 68 mg Trusted Source of calcium. It is also rich in nutrients like potassium and vitamins A and C. Vitamin A is an important antioxidant that takes care of eye health by promoting good eyesight, resisting the effects of aging, and contributes to preventing cancer. Sweet potatoes are naturally low in fat and calories so you don’t have to worry about their everyday consumption. They are popular as a side dish and snacks.


5. Cheese


Almost all types of cheeses available are excellent sources of calcium. Parmesan cheese has the most, with 331 mg or 33% of the RDI per ounce (28 grams). Additionally, our body tends to absorb the calcium in dairy products quite easily than that from plant sources.Cottage cheese along with calcium contains great protein levels. What’s more? Hard cheeses are naturally low in lactose, making them easier to digest for people.


6. Leafy Vegetables


Dark, leafy greens are incredibly healthy, with a high percentage of calcium constituents. Some of the veggies you can consider adding to your diet are collard greens, spinach, and kale since they have good amounts of this mineral. For instance, one cup (190 grams) of cooked collard greens has 266 mg a quarter of the amount you need in a day. Even spinach is a good option for high calcium foods.


7. Oranges


High in Vitamin C, Oranges are the next popular calcium-rich Indian food. If you are looking for potential options to boost your body’s calcium intake and immune system, then this super fruit is just the right option. Highly recommended for strengthening bones, you can consume this in the form of fruit or fruit juice. In addition, it is also a rich source of natural fiber.


8. Yogurt


Along with being a rich source of calcium, Yogurt is also a good source of probiotic bacteria. It contains phosphorus, calcium, Vitamin B12, Vitamin B2, and potassium. According to studies, yogurt is a superfood with several nutrients. Its everyday intake can improve overall health and metabolism. Yogurt is also known to reduce the risk of heart diseases and type 2 diabetes


9. Broccoli


Broccoli is another famous Indian vegetable rich in calcium. It even contains high levels of Vitamin C, Vitamin K, Folate, and a lot more. Broccoli is also great for boosting immunity. It ensures the proper growth of cells in our body and strengthens our immunity. Broccoli’s health benefits are that it prevents the possibility of anemia, cancer, cataracts, and cardiovascular disease.


10. Soy Milk


One cup of fortified soy milk contains approximately the same amount of calcium content as present in cow’s milk. It is crucial to choose a product that is fortified with calcium carbonate. Soy milk is a rich source of vitamin D and contains less saturated fat. It is the best option for Vegans.


Conclusion


Calcium is an important mineral that must be included in the diet and kept a count of. While dairy products tend to pack the highest amounts of this mineral, plenty of other good sources exist. You can easily meet your calcium needs by eating from the diverse list of foods in this article.

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