What are the best 5 Foods Rich in Calcium?
Calcium is a vital mineral for growth and development, as well as in blood pressure regulation, muscle function, nerve conduction and hormone secretion. There are plenty of foods rich in this mineral that can be included in your diet to ensure you get the recommended amount.
Cow’s milk is one of the greatest sources of calcium, offering 276-352 mg in a cup (237 ml). Fortified soy milk also provides an excellent source of this mineral.
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Foods Rich in Calcium: Beans
If you’re in search of a nutritious way to get your daily servings of calcium, beans are an ideal choice. Not only are they packed full of protein, fiber and vitamins; but their antioxidant content helps protect cells from free radical damage caused by free radicals.
Beans are an ideal way to get your daily recommended intake of calcium without consuming dairy products. Packed full of protein, they’re easy to incorporate into any meal or snack – perfect for vegetarians and those with dietary restrictions!
They provide a good source of iron, potassium and folate as well. These minerals support healthy blood function as well as an immune system that’s in top form.
Eating beans may help lower LDL cholesterol, which is a leading cause of heart disease. They contain high amounts of soluble fiber which helps regulate blood sugar levels and keep you feeling full for longer. In fact, studies have found that 5 to 10 grams of soluble fiber daily can reduce LDL cholesterol by around 3 to 5 percent.
Beans are a healthier option than some animal proteins because they lack saturated fat. Plus, they’re an excellent source of iron, potassium and magnesium.
Eating a variety of beans is the best way to ensure you’re getting enough of these essential nutrients. Some of the best choices include black-eyed peas, lima beans, navy beans, pinto beans and chickpeas.
Weight-loss benefits of beans! Packed with protein, fiber and other essential nutrients that promote weight loss; they have a low glycemic index which has been known to lower blood pressure; additionally, they supply calcium and other necessary minerals.
Foods Rich in Calcium: Orange or Apple Juice
Orange or apple juice can be an excellent way to supplement your diet with essential nutrients, but it’s essential that you select the right kind for your health goals. For instance, some orange juices are fortified with calcium or vitamin D supplements which can help your body absorb more calcium while avoiding potential side effects from drinking regular orange juice.
For instance, 8 ounces of fortified orange juice provides 250 milligrams of calcium compared to just 14 milligrams in non-fortified orange juice. Furthermore, this beverage also contains vitamin D-3 and plant sterols.
Orange or apple juice not only provides calcium, but it’s also packed with other beneficial nutrients like potassium – essential for heart and blood pressure health – plus vitamins A, B12, and C.
Fruit juices are also high in fiber, which may help lower cholesterol levels and prevent weight gain. For maximum nutritional benefit, opt for freshly squeezed juice instead of store-bought to maximize these advantages.
Furthermore, orange or apple juice can strengthen your immune system and lower the likelihood of colds. The natural vitamin C present in fruits helps protect the body against free radicals that may lead to illness.
Finally, it can also help strengthen gums and prevent oral cancer. Furthermore, it provides a great source of thiamine and folate.
It is essential to drink orange or apple juice in moderation, as too much can have an adverse effect on your teeth. The acid in the juice wears away at enamel, so rinsing with water afterward is recommended. If you choose to have orange or apple juice, stick with 1 cup daily so you stay within recommended daily intake of fruit.
Foods Rich in Calcium: Dairy Products
Dairy products are an integral part of a balanced diet and contain essential nutrients for optimal wellness. These include calcium, protein, vitamin D and potassium.
Many studies have revealed a beneficial effect of dairy consumption, including reduced risks for cardiovascular disease and type 2 diabetes. Furthermore, studies suggest it may improve bone health and muscle strength among women.
However, many of these studies have limitations. Randomized clinical trials tend to be short, and observational studies usually only involve a limited number of people. Therefore, it can be challenging to compare people who consume a lot of dairy with those who do not.
Other foods that contain calcium, such as yogurt and some fortified juices, are excellent sources of this vital mineral. While they may have less absorption than milk or other dairy products, these items still make a nutritious addition to your diet.
In addition to these nutrient-rich foods, calcium can also be found in certain fruits, vegetables and legumes. You may also choose to drink fortified orange juice or cereals to obtain this essential nutrient.
Fortified foods are more efficient at providing calcium to your system than unfortified versions, typically having lower calories, fat and sodium content.
Due to the high calcium content of many dairy products, it’s important to consume them in moderation. Excess calcium intake can lead to kidney stones and osteoporosis.
Sardines or Canned Salmon
Sardines are an ideal and delicious option for those who want to incorporate more fish in their diet. Not only are they high in protein, vitamins and minerals like salmon, but they’re also very affordable to purchase and easy to prepare.
Canned sardines are an excellent source of calcium, essential for strong bones. Plus, they contain vitamin D which helps absorb more calcium from other foods.
Sardines contain 352 mg of calcium, more than 27% the recommended daily intake. Furthermore, they provide an important source of iron which supports bone health.
They provide an excellent source of omega-3 fatty acids, which have numerous health benefits for the heart and brain. These compounds can stabilize heart rhythms, lower triglycerides and keep arteries free from blockages.
Sardines are low in mercury and polychlorinated biphenyls (PCBs), chemicals known to be hazardous for human health. This makes sardines an increasingly popular sustainable seafood choice due to their lower mercury and PCB concentrations.
Sardines are an excellent source of omega-3 fatty acids, but may contain too much sodium for people with high blood pressure or who are at risk for high cholesterol. Therefore, it’s best to steer clear of sardines that have added salt and opt instead for those packed in water or olive oil.
When purchasing sardines, one important thing to consider is their BPA content. This chemical, found in most canned foods, can have detrimental effects on your health; so make sure your purchase only sardines that are free from BPA. Doing so ensures you consume only safe and nutritious fish products.
Almonds
Almonds are an excellent source of calcium, essential for strong bones and teeth. Additionally, they contain magnesium and phosphorus which help prevent tooth decay and fight cavities. Furthermore, almonds contain vitamin E – an antioxidant which combats free radical damage.
They provide a good source of fiber, which may reduce the risk of heart disease and stroke. Plus, they contain monounsaturated fat which helps lower total cholesterol and “bad” LDL levels. Furthermore, peaches contain protein, potassium and magnesium – all minerals which have been known to improve blood pressure and prevent heart disease.
Almonds contain antioxidants which fight free radical damage and oxidative stress that can lead to various health issues, including cancer. For instance, the antioxidant gamma-tocopherol found in almonds may prevent colon, breast and prostate cancers.
Many people with type 2 diabetes have low magnesium levels, and research has indicated that eating foods rich in magnesium may help regulate blood sugar. Furthermore, studies have suggested a diet high in magnesium may reduce the likelihood of developing metabolic syndrome.
Almonds also contain vitamin E, an effective antioxidant that can shield your cells against oxidative damage. Just one ounce of plain almonds provides 7.27 milligrams of this essential nutrient – about half the recommended daily intake!
These nutritious nuts can be enjoyed plain or added to a variety of dishes, both sweet and savory. Try them as a topping for salads or pasta dishes, sprinkle on top of smoothies, or create nutritious almond treats like Marcona almond-crusted chicken recipes.