What are the best Foods high in calcium?
Foods high in calcium are essential for the maintenance of healthy bones, teeth and muscles. Plus they contain other vital nutrients as well as antioxidants.
Dairy is one of the best sources of calcium, but non-dairy foods like pilchards, sardines, curly kale, watercress, sesame seeds and tahini are also packed with this vital mineral. If you’re lactose intolerant, opt for fortified milk or other non-dairy alternatives like pilchards, sardines, curly kale, watercress, sesame seeds and tahini.
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Foods High in Calcium: Milk
Milk is an excellent source of calcium, an essential mineral for strong bones, muscles and teeth that may help prevent osteoporosis in later life.
In addition to calcium, milk offers many other beneficial ingredients like protein, fortified vitamins and phosphorus. Plus, it’s low in calories with plenty of vitamin D – essential for bone health as well as decreasing the risk of certain types of cancer.
Milk contains casein, which is a dietary protein that aids muscle growth and repair. Additionally, casein helps reduce body fat while providing energy during strenuous workout sessions.
Phosphate in this mineral supplement helps protect teeth against dental decay and cavities, as well as strengthening jaw bones.
Different kinds of milk exist, such as full cream (containing around 4% fat), reduced fat (for children under 2 years) and skim (with no maximum fat content). According to the U.S. Food and Drug Administration, a 250ml glass of either full cream or reduced fat milk will provide approximately 300 milligrams of calcium per serving.
Plant foods like leafy greens are high in calcium. Furthermore, they have a greater bioavailability of calcium than dairy products, meaning you can get more calcium from these sources. Furthermore, these foods contain less saturated fat and cholesterol than milk do, making them ideal for adding extra calcium into your diet. So if you’re looking to boost your calcium intake, opt for more plant-based options like leafy greens.
Foods High in Calcium: Greens
Greens are nutrient-rich plant-based foods that offer an abundance of essential vitamins and minerals. These essentials may help combat cancer, heart disease, and digestive issues alike.
Leafy greens such as kale, spinach, swiss chard and mustard greens are an excellent source of calcium. Furthermore, they contain high levels of folate, vitamin A and C; plus they’re low in sodium and fat with minimal calories from natural sources.
They make for a nutritious addition to any meal and an excellent way to get more veggies into your diet. There are various ways you can cook them, including steaming, stir-frying, boiling or braising them. You can add spices such as garlic, capers, ginger, chilli flakes, red or white wine vinegar, sesame seeds, lemon or maple syrup for an extra special flavor.
These vegetables are packed with antioxidants that may protect against cancer, eye diseases and heart disease. Furthermore, they provide a good source of fiber and potassium which may help lower blood pressure levels.
Consuming greens is best when they’re part of a balanced diet that also includes other nutrient-dense whole foods. These can be steamed, chopped and blended into soups, added to pasta dishes or served in salads.
One of the major advantages of eating greens is their ease of digestion and high bioavailability of vitamins and minerals. This makes them a great way to supplement your diet, particularly if you follow a plant-based diet or are lacking certain essential vitamins and minerals.
Supplementing with daily greens powders can be beneficial for those struggling with weight loss or difficulty digesting certain fruits and vegetables. However, those with digestive disorders or taking medication that affects their gut may have difficulty absorbing the nutrients found in these supplements.
Foods High in Calcium: Beans
Beans are packed with calcium, which helps build strong bones. Plus, they contain magnesium which the body uses along with calcium for building strong tissues like muscles and bones. Furthermore, beans provide plenty of other essential nutrients as well.
Vegetarians and vegans can benefit from the protein found in beans. These make excellent substitutes for meat, poultry or fish in recipes such as baked beans or black bean burgers.
Additionally, they provide an impressive amount of fiber (up to 25% of their weight). This helps regulate blood sugar levels, may reduce diabetes risks, and combat obesity.
However, they can cause gas and bloating in certain individuals, particularly those with irritable bowel syndrome (IBS). Thus, many individuals suffering from IBS find it beneficial to follow a low-FODMAP diet.
Another advantage of beans is their high nutrient content, which may reduce the risk of various health conditions like heart disease. Furthermore, they provide an abundance of antioxidants which shield cells against free radical damage and disease.
They provide essential B vitamins, as well as zinc which helps produce red blood cells and nerve cells. Furthermore, they contain iron which is necessary for energy production and healthy blood vessel walls.
Beans are also an excellent source of folate, which is essential for the development of fetuses. Eating beans may reduce the risk of cancer, cardiovascular disease and diabetes as well.
Beans also contain resistant starch, making them more filling and helping keep blood sugar balanced. Since resistant starch cannot be digested easily, it remains in the stomach longer, stimulating a sustained release of glucose that keeps levels steady.
Fruits
Fruits are an excellent source of calcium, which is essential for bone and tooth health. As bones continually remodel, it’s essential that we get a steady supply of this mineral to maintain their strength.
Fruits not only promote healthy bones, but they’re also packed with nutrients that may benefit other conditions like heart disease or diabetes mellitus. Furthermore, fruits provide anti-oxidants and fiber, helping you stay full for longer periods of time.
One cup of orange juice, for instance, is an excellent way to increase your calcium intake. It contains more calcium than a glass of milk and has been fortified with calcium citrate malate–a highly absorbable form of the mineral.
Kiwis and apricots are great sources of calcium due to their high Vitamin C content, which aids absorption of calcium by the body.
Dried figs are an excellent source of calcium. Not only do these sweet treats contain plenty of potassium and magnesium, but they’re also packed with an impressive amount of calcium as well.
They provide essential iron and Vitamin B6, as well as being a great source of dietary fiber and low in calories. Additionally, they contain iron and Vitamin B6 that promote overall good health in the body.
Other foods high in calcium include fish and other seafood, fortified dairy products and oats. These can be part of a balanced diet and easily integrated into daily meal plans. Furthermore, these items offer additional benefits like protein and minerals that support bone health.
Vegetables
Vegetables are a rich source of calcium and other essential nutrients. They also contain antioxidants that help reduce the risk of heart disease and cancer.
Vegetable-rich foods are also high in fiber, which helps keep constipation at bay and can lower cholesterol. They’re also an excellent source of potassium, which can reduce the risk of high blood pressure.
A diet that includes a variety of vegetables, fruits, whole grains, fat-free or low-fat milk and milk products and oils is a healthy way to get enough calcium in your daily diet. Check food labels to find fortified versions of breakfast cereals, juices and other products.
Some vegetables are more calcium-rich than others, but all can contribute to a balanced diet and are good sources of other important nutrients like vitamin K, magnesium and potassium. Some high-calcium vegetables include kale, parsley, bok choy, spinach, broccoli, okra and swiss chard.
Another high-calcium vegetable is turnip greens, which have 105 milligrams of calcium per cup. You can eat them raw, or use them to make soups and other dishes.
In addition to being a great source of calcium, vegetables are also full of vitamins and minerals that support bone health. They can help strengthen bones, prevent osteoporosis and promote weight loss.
Vegetables are also good for lowering your risk of cardiovascular disease (CVD). They’re a good source of calcium, and they contain soluble fiber that can reduce the absorption of fatty acids in your digestive tract. In addition, soluble fiber can improve your blood sugar levels and may lower your risk of diabetes. Vegetables are also a good source of potassium, which can help lower your blood pressure and regulate your body’s pH balance.