We get rid of the lack of the most important mineral and just eat tasty and varied food
We all know that calcium is very important for health. A little less of us are aware that in our body it is the predominant mineral: our bones and teeth are made of it, in addition, it plays an important role in the health of the heart, muscle and nervous systems.
And yet, despite the superiority over other minerals in the body, many of us suffer from a lack of calcium. You can make up for its lack both with the help of vitamins and dietary supplements (ideally prescribed by a doctor), and with the help of food. Ca is mainly found in, but not limited to, dairy products such as milk, cheese, and yogurt. For example, seafood, greens, legumes, dried fruits, and tofu are also rich in calcium. In our selection – 11 examples of animal and plant origin.
Seeds are tiny nutritional powerhouses. Some are rich in calcium, including poppy seeds, sesame seeds, celery, and chia seeds. 1 tablespoon (9 g) of poppy seeds contains 126 mg of calcium, or 13% of the Daily Value (DV).
The seeds also deliver protein and healthy fats. The same chia seeds are rich in plant-based omega-3 fatty acids, while sesame seeds contain 9% of the CH for calcium in 1 tablespoon (9 grams), as well as copper, iron, and manganese.
Most cheeses are excellent sources of calcium. Leading the pack is Parmesan, with 331 mg—or 33% of the DV—per 28-gram slice. Softer cheeses, such as brie, contain less calcium: the same 28 grams provides only 5%.
And by the way, our body absorbs calcium from dairy products more easily than from plant sources.
In addition to being a great source of calcium, yogurt also contains probiotics. One cup of plain yogurt contains 30% of the DV for calcium, as well as phosphorus, potassium, and vitamins B2 and B12. Even more interesting, low-fat yogurt can bring even more – up to 45%. Choose options without artificial flavors and added sugar.
4. Sardines and canned salmon
Sardines and canned salmon are rich in calcium due to their edible bones. For example, a 90-gram can of sardines contains 35% CH, and the same portion of canned salmon contains 21%. These fatty fish also contain high quality protein and omega-3 fatty acids that are good for the heart, brain, and skin.
5. Beans and lentils
Beans and lentils are rich in fiber, protein and micronutrients. They also boast high amounts of iron, zinc, folic acid, magnesium, and potassium. Some varieties also contain a decent amount of calcium. The leader among them is boiled winged beans: one cup contains 24% of the CH. They are followed by white beans, providing 13% in the same volume.
Of all the nuts, almonds are one of the foods with the highest calcium content, with 22 giving you 8% of your DV. In addition, eating nuts can help reduce blood pressure, body fat, and other risk factors for metabolic disease.
Record holders for the content of calcium among greens are kale, spinach and leafy greens. For example, one cup (190 grams) of boiled kale contains 266 mg, a quarter of what you need per day.
8. Edamame and tofu
Both tofu and edamame are rich in calcium. Just half a cup of tofu contains 86% of the CH, while a cup of edamame contains 10%.
9. Non-dairy drinks
Even if you don’t drink cow’s milk, you can still get calcium from fortified non-dairy drinks. A cup of soy milk contains 30% of the DV, while orange juice has 50%. Other nut and seed based milks can be fortified at even higher levels.
Dried figs are a storehouse of antioxidants and fiber, and also contain a decent amount of potassium and vitamin K. In addition, 30 grams of figs will give your body 5% of the DV for calcium – more than all other dried fruits.
Cow’s milk is one of the best and cheapest sources of calcium. One cup contains 27-35% of the DV, depending on whether it is whole or skim milk. In addition to a high percentage of the mineral, milk is also good because it is perfectly absorbed by the body, and also gives it protein, vitamins A and D.