Build Stronger Bones with These Calcium-Rich Foods! Discover the top 10 foods packed with calcium to support bone health, muscle function, and overall wellness. From dairy delights to plant-based options, learn how to incorporate these nutrient-dense foods into your diet for a stronger, healthier you!
Calcium plays a key role in the development of bones and teeth. It is equally important for the normal functioning of nerves and muscles. Having an adequate intake of calcium-containing foods in the diet helps in overall good health especially in the prevention of bone-related health problems such as Osteoporosis. Calcium is not only useful for your bones, but it’s also helpful in muscle contractions, nerve transmission, and blood coagulation. If you wish to increase your calcium levels, below are ten calcium-rich foods to add to your diet.
1. Milk – The Most Common Source Of Calcium
Milk is perhaps the best recognized of the many calcium sources. It is not only easy to consume, but also a practical bone-building food because of its high rate of absorption. One glass of milk contains about 280 mg of calcium which is a substantial amount considering an adult’s Recommended Daily Intake (RDI). Milk, whether it is in its whole, skim, or low-fat state, is an ingredient that can be used in many recipes at practically any time of day.
2. Oranges – Yummy And Wholesome Fruit To Eat
Out of all the fruits, oranges are probably one of the most sought-after due to their high Vitamin C concentration, but what many don’t know is how rich they are in calcium. A single medium orange provides roughly 60 mg of calcium. Furthermore, alongside calcium, oranges are also abundant in vitamin D which is a key component in ensuring calcium is absorbed properly by the body. So, make sure to start incorporating an orange in your diet, it’s sweet, tangy and is a simple way to make sure you are getting enough calcium.
3. Sardines – These Mini Fishes Are A Good Source of Calcium
Sardines seem to be disregarded, but they are one of the most calcium-rich products one can find on the market. 569 mg of calcium is found in just one cup of sardines, which is astonishing considering the size of these fishes. These small, salty fishes are not only rich in omega-3 but also in a variety of good nutrients, so, they are great for bone as well as heart health. You can throw sardines on top of pasta, mix them in your salad, or eat them straight from the can – a very versatile food.
4. Soy Milk: The Checkout Aisle’s Best Friend
Not sure about the statement made? Probably yes as the statement is clear, soy milk is a worthy competitor for calcium rich sources. Solitary milk and other dairy goods reinforcement sources is flawed to a certain extent in this regard. In a single 240-cm3 cup, an average fortified soy milk contains roughly 60 mg calcium and is claimed to be rich in vitamin D. The soy milk is lactose free, and if ones prefers not to consume dairy, soy milk can be a suitable substitute.
5. Almonds: Full Of Fiber And Nutrients
A handful of almond during the mid-day snack or breakfast can effortlessly suffice your mix of nutrients and calcium. Calcium deficiency is common in the present-day society but a snug one cup serving of roasted almonds deserts this notion as it provides 457 mg of calcium, assisting those who strive for the most calcium intake. Almonds are simply a bonanza of nutrients and composition which also means they are instrumental in muscle and brain health. All and all, almonds can do a plethora of wonders for you such as increasing strength and cognitive stamina.
6. Bok Choy, or Chinese cabbage,
It is another example of a food that can wind up being a source of calcium with the incorporation of a diet easily. A cup of shredded bok choy has 74 mg of calcium and provides just 9 calories, which makes it an excellent option for those people who need to manage their weight while meeting their calcium purpose. All in all, the green comes with vitamins A and C and would be a great fit if consumed in the form of soups, salads, or after stir-frying.
7. Dried Figs
When dried, figs can be a great addition to the diet and form a part of the source of calcium. Figs provide 242mg of calcium per one cup of serving, which is not just a great thing but an even greater fruit. These sweet fruits are also rich in fiber and contain potassium which are food sources beneficial for a healthy heart and keeping the digestive system up and running. Potassium is not all fig has however, magnesium is also a part of its content which is used widely for muscle function and is important for bones. Figs can be used within oatmeal or fruit salad as well as consumed alone.
8. Yogurt – A Savory Delight for Your Bones
Yogurt is a dairy delight which is also a well-known source of probiotics which promotes good belly health. Apart from contributing to improving your gut health, yogurt is a great source of calcium as well. The average volume of calcium in one yogurt serving is around 400 mg, which means that it can be ideal for people who are looking to increase their calcium levels. You can find a yogurt of your liking as they come in a wide range of variants, including full-fat Greek yogurt, low-fat yogurt, and others.
9. Cheese – An Epitome Calcium Packed Dairy Food Item
Cheese brings a very unique taste and on top provides a good amount of calcium. One cup filled with diced cheese potentially has 951 mg of calcium which makes it one of the highest concentrations on this list. Whether it’s having cheese as a topping, in a salad, or having it as a snack, it’s the tastiest and easiest way to meet your calcium requirements. But do be careful as certain types of cheese can also have a high-fat content.
10. Green Leafy Vegetables – A Natural Source of Calcium
Calcium, fiber, and other vitamins and essential minerals are found in abundance in green leafy vegetables like spinach, kale, broccoli, and celery. Calcification is provided by a single bunch of green leafy vegetables of nearly 336 mg. These vegetables also contain magnesium and potassium, which are essential for muscle and bone health. Thus eating many leafy vegetables is one of the best ways to strengthen your bones and eat a balanced diet.
Conclusion
It is undeniable that ensuring enough calcium intake is important for the maintenance of strong bones and teeth, as well as proper functioning of the body. Luckily, it doesn’t have to be this way as there are many other high calcium foods that you can include. These include nuts, and soy milk among others, not to mention dairy products such as milk and cheese. Taking some of these foods every day would help you reach your calcium requirement and help improve your health. There is and will always be an endless assortment of great and healthy food to help maintain or rebuild your bones whether it is from meat and dairy, plants or seafood.
Likewise, in combination with calcium, if you’re incorporating vitamin D rich diet into your nutrition this nutrient is very important. Eggs, fortified cereals general exposure to sunlight can assist in raising your vitamin D levels. It is best to consult with a health care expert to ensure that your nutritional requirements are met with regards to maintaining good bone health.
