foods rich in calcium
Calcium is the most abundant mineral in the body, and about 99% of the body’s calcium is stored in the bones and teeth. However, the truth is that many of us do not eat enough calcium – rich foods . (Calcium does not always mean dairy products .)
How do you eat calcium-rich foods? Calcium-rich foods have supportive functions such as bone building, nerve conduction, heart rate regulation, muscle contraction and weight control to prevent calcium deficiency.
Your body also needs other essential nutrients, including magnesium , vitamin D, and vitamin K , to properly absorb and use calcium . This is why it is best to get calcium from real food sources, or complex supplements, in some cases, instead of using calcium supplements that are not always well absorbed.
As you get older, or you are pregnant, or any other special condition that lowers your body calcium, you need to use more calcium sources in your diet .
In this article, we are going to introduce you to foods that are rich in calcium so that you can provide the calcium your body needs by including them in your diet.
What is calcium and what is its role in our body?
As mentioned earlier, calcium is an essential element found in the human body that normally appears as a silvery-gray soft metal. Not only is calcium stored in the bones and teeth of humans and many other animals, but it is also found in special layers of the earth’s crust.
What is the role of calcium in the body?
The use of calcium in the body is much greater than bone health. Eating calcium-rich foods in our body allows our body to achieve optimal nerve signaling, blood clotting, hormone secretion and muscle contraction.
Calcium may also help control appetite and potentially reduce weight. It is believed that calcium-rich foods can increase the feeling of satisfaction and satiety after eating, especially when a person follows a low-fat diet or limits calorie intake.
Blood calcium is tightly controlled because it plays many important roles, including acid / alkaline balance and body pH. The body supplies calcium from the bones as needed. Calcium is also important for controlling the levels of magnesium, phosphorus and potassium in the blood.
10 great foods high in calcium:
When it comes to calcium, most people think of dairy products, especially milk. While milk and other dairy products are good sources of calcium, they are not the only option. You may be surprised to learn that a variety of plant and animal foods – including vegetables, fish, nuts and beans – also provide calcium.
Here are 10 calcium-rich foods:
- Sardines (canned with bones) – One cup: 569 mg (57% DV)
- Yogurt or kefir – one cup: 488 mg (49% DV)
- Raw milk (whey protein, which is made from milk) – One cup: 300 mg (30% DV variable)
- Cheese – 1 ounce: 202 mg (20% DV)
- Cabbage (raw) – One cup: 90.5 mg (9% DV)
- Okra (raw) – One cup: 81 mg (8% DV)
- Chocolate Cabbage – One Cup: 74 mg (7% DV)
- Almonds – 1 ounce: 73.9 mg (7% DV)
- Broccoli (raw) – One cup: 42.8 mg (4% DV)
- Leek juice – one cup: 41 mg (4% DV)
Benefits of eating calcium-rich foods:
- Support bone health
- Prevent cancer
- Weight loss management
- Improve blood pressure and heart health