Did You Know About These Amazing Foods Rich in Calcium?
Calcium is a mineral that is present in plentiful in our bones and teeth, and is absolutely essential for strengthening them.
In addition to keeping our bones strong and teeth healthy, calcium also promotes good sleep, relieves heartburn, reduces the risk of colon cancer, and lowers high blood pressure. Thus, it becomes very obvious that calcium is imperative for total body health.
Sources of Calcium
1000mg to 1200mg is the required daily intake of calcium for people over 19 years of age. Which brings us to the most important question: "How do you get enough calcium to meet your needs?
Well, there are two main ways you can find all the calcium your body needs:
of calcium-rich foods
Calcium supplements
The list of foods rich in calcium
Below is a list of foods rich in calcium and their calcium content, which can be very useful in determining the daily intake of calcium.
1)Dairy Products: Milk and dairy products are by far the best sources of this essential mineral. An average American gets as much as 75% of all his calcium from these foods rich in calcium.
o Milk (1 cup milk has about 300mg of calcium)
o Cheese (1 ½ oz has 300 mg of calcium)
o Yogurt
o Cottage Cheese
All the above dairy products are excellent foods rich in calcium.
2) Pasta: For those who avoid dairy products, pasta is a very good source of calcium. Combining different types of pastas, instead of having just one type, can give you a real calcium increase.
3) Greens and Vegetables: Most vegetables and plant foods are foods rich in calcium. Of these, some are more loaded with calcium than others. Such vegetables and greens are:
o Cooked Broccoli (1/2 cup has 47-50 mg of calcium)
o Cooked Kale (1/2 cup has 90 mg of calcium)
o Cooked Bok Choy (1/2 cup contains 79 mg of calcium)
4) Miscellaneous Foods Rich in Calcium: Some other foods that are excellent sources of calcium are:
o Tofu (3 ½ oz has 204 mg of calcium)
o Commercial orange juice calcium fortified (1 cup for 300 mg calcium)
o Figs
o Almonds
o Arugula
o Soy beans
o White beans
o Soy nuts
o Bananas
To maximize your benefits from foods rich in calcium, you should decrease your intake of salt and salt rich foods. Too much salt can cause your body to lose calcium, which can result in bone loss.
Taking Vitamin D is also essential for optimum absorption of calcium that you get from foods rich in calcium. Being in the sun for 15 minutes daily is enough to make your body produce the required amounts of Vitamin D.
If you cannot expose yourself to the sun, taking a Vitamin D supplement is your best option.
Foods Rich in Calcium: Are Foods the Only Source?
Although you can get all the calcium that your body needs through food, it rarely ever happens so. An average American only gets about half the required quantities of calcium from food sources.
People who do not have dairy products (due to lactose intolerance, a vegan diet etc) are more at risk of diseases because of calcium deficiencies. With the use of many preservatives in modern farming and cultivation methods, foods are losing a lot of their natural minerals, including calcium content.
Because of all these reasons, it becomes vital that people not depend only on foods for their daily calcium needs, but look towards calcium supplements as their source.
How To Choose the Best Supplement
Buy only those calcium supplements that are made in accordance with pharmaceutical GMP standards, to ensure safety and quality.
Do not buy any product that has been made from oyster shells, dolomite, or bone meal, as these have very high lead content, which is toxic for the human body.
Vitamin D and magnesium is necessary for the proper absorption of calcium. Else it will just be passed from the body. Thus, you should look for a supplement that also contains Vitamin D and magnesium.
A good supplement that most people are familiar with is a multivitamin supplement that contains a range of different nutrients crucial to your health and well-being. That is what I use myself and recommend to my friends and family.