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Aug 13

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Calcium Sources

The Health Benefits of Calcium

Calcium is the most abundant mineral in the  human body, according to the National Institutes of Health (NIH), and the recommended  intake is 1,000 mg a day for adults. Ninety-nine percent of the body’s calcium  is stored in bones and teeth for structural support. The NIH recommends getting  the calcium you need from foods before turning to supplements, and while dairy  products are the most obvious source of calcium,  there are other foods that can  provide your daily dose, according to the USDA.
Sources of Calcium
calcium sources

Here are the food  sources of calcium

 

Milk

is obviously the most calcium rich food. Women are advised to have at least one glass of milk with some protein powder in a day for getting their regular calcium needs.

Curd
Most people who are allergic to milk or have lactose intolerance can try having curd. Curd has almost the same calcium content as milk but no simple sugars.

Sardines
Sardines are very popular sea-fish that can fulfill upto 33 per cent of your daily calcium needs. Make a meal of sardines at least once a week.

 Cheese
Cheese is also a dairy product that is very good for women. Parmesan cheese has the highest calcium content among common types of cheese. Mozzarella and cheddar are not far behind.

Dried Figs
Figs give women two nutrients that are very important for them; calcium and iron. Women are usually deficient in both these minerals. Moreover, it also has very high fibre content.

Green Leafy Vegetables
Apart from milk and dairy products, the best source of calcium is obviously green vegetables. Be it spinach, broccoli or the famous turnip leaves that have the highest calcium content among greens.

 Oysters
Almost all seafood have a compound called calcium oxalate. While too much of this compound is bad for men (causes kidney stones), women can enjoy the benefits of this extra calcium.

Almonds
Almonds are not just famous for vitamin E, each nut also gives about 70-80 mg of calcium. So, chew on just a handful of nuts to get a boost of calcium.

 Prawns
Prawns have calcium as long as you do not overcook them. Always cook prawns on a low flame to get the maximum amount of calcium from them.

Sesame Seeds
We usually do not eat sesame seeds by the handful. But a single tablespoon of sesame seeds can give you as much calcium as a cup of milk!

Brazil Nuts
6 Brazil nuts can give you 45mg of calcium. These healthy nuts are also very rich in proteins.

Dried Herbs
Many herbs like thyme, rosemary and dill have a lot of calcium in the dried form. Although we do not have herbs raw, we can also add a few spoons of extra herbs to our soups, steaks, curries etc.

 Tofu
Tofu is made from soybean instead of cottage cheese. However, this soy product too has lots of calcium in it.

 Oranges
Apart from being a rich source of vitamin C, oranges also give you a decent amount of calcium.

 Soy Milk
Soy milk may not have as much calcium as normal milk. But still, it gives a whopping 300mg of calcium per ounce.

 Oatmeal
Oatmeal has earned its fame for being heart healthy and fibre rich. But it does give some good amount of calcium too. Perfect breakfast for women.

White Beans
Beans are not famously calcium rich but that is a misnomer. You can get 100mg of calcium from just half a cup of white beans.

 

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