Foods High In Calcium !!

Calcium is an essential element for our health. Actually, it's the most dominant nutrient in our body as compared to the other minerals. Our bones and teeth are specifically made up of calcium and it also plays a major role in nerve signaling, muscle function, and heart health. The suggested intake of calcium regularly is 1000mg daily for adults and for middle-aged people aged from 50-70, 1200 mg per day is advised and for children consumption of 1300 mg calcium is recommended.

Still, a huge percentage of the people don't take enough calcium in their diet. The major foods enriched with calcium are yogurt, cheese, and butter-like dairy products. Nonetheless, some non-dairy foods also have an excellent quantity of calcium in them.

In today’s video, I have listed 10 foods here that are high in calcium.

1) Cheese:
Mozzarella, cheddar, and cottage cheese are superb sources of calcium. Softer cheeses contain a lesser amount of calcium as compared to the other forms of cheese. Parmesan cheese serves the highest proportion of calcium. Our body can extract and absorb calcium from dairy products more easily than vegetables. Hard cheeses lack lactose which makes it easier to digest calcium for people who are lactose intolerant. Consumption of cheese also reduces the risk of having a heart disease.

2) Seeds
Seeds are believed small powerhouses full of nutrition. Poppy, chia, celery and sesame seeds are famous examples which are rich in calcium. 1 spoon of poppy seeds contains 126 mg of calcium. Seeds also comprise of healthy fats and protein. 1 spoon of sesame seeds contains 9gm calcium with iron, manganese, and copper in it.

3) Canned Salmon and Sardines
Canned Salmon and Sardines are tanked up with calcium. A 92-gram can be containing sardines offer 35% and 85-gm can of salmon offer 21% of RDI. The high proportion of omega-3 fatty acids and high-quality protein in these oily fish is very healthy for your brain, heart, and skin. Although seafood can comprise of mercury but fish like sardines don't offer a high proportion of it.

4) Yogurt
Yogurt is an outstanding source of calcium because of the presence of probiotic bacteria in it which offer multiple health benefits. A single cup of yogurt offers 30% of RDI plus vitamin B2, Potassium, and Phosphorus. One cup of low-fat yogurt contains 45% of RDI for calcium. Eating yogurt improves your metabolic health and reduces the chances of having heart disease and type-2 diabetes.

5) Lentils and beans
Lentils and beans are loaded with protein, fiber, and micronutrients. They also carry zinc, iron, potassium, magnesium, and folate. Still, winged beans beat them all. 1 cup of winged beans cooked properly serves 24% of RDI. A single cup of cooked white beans offers 13% of the RDI for calcium. Studies claim that beans can assist in lowering the levels of bad cholesterol.

6) Whey protein
Whey protein exists in milk and it is believed as an excellent protein source that contains extremely healthy amino acids. Multiple studies have associated whey-rich diet to better blood sugar levels and weight loss. It is full of calcium and 1 scoop of it contains 20% of RDI for calcium.

7) Almonds
Almonds among all the nuts contain a heavy proportion of calcium. 1 ounce of almonds serves 8% of the RDI. Almonds are also enriched with protein, healthy fats, and fiber. Moreover, they also offer vitamin E, manganese, and magnesium. Consumption of nuts helps in lowering body fat, blood pressure, and other health risks that can cause metabolic disorders.

8) Rhubarb
Rhubarb contains calcium, vitamin K, fiber, and a little amount of other minerals and vitamins. Similar to the spinach, it is also full of oxalates which mean so much calcium to consume and absorb. The prebiotic fiber in Rhubarb promotes the growth of healthy bacteria in our gut.

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