5 Calcium-Rich Foods That Are Good for Your Bones
Benefits of calcium
Calcium is crucial to many functions in the human body. We need calcium to form and maintain healthy bones and teeth, it helps regulate muscle contractions, blood clotting, and the heartbeat. There are so many benefits of calcium to human health - here are 5 calcium-rich foods that will help you maintain those benefits.
Fish A study from the Journal of American College Nutrition found that fish contains calcium as well as omega 3 fatty acids which help protect against cardiovascular disease, prostate cancer, depression, anxiety and cognitive impairment. Consider eating more fresh or canned salmon in your diet!
1) Low fat dairy
Low fat dairy is a good source of calcium, but it may not be the best. The ingredients that make up low fat dairy include artificial sweeteners, which are known to have negative health effects such as cancer, depression and high blood pressure. Instead of low fat or diet products with artificial sweeteners that you don't know the full effect of, opt for organic whole milk and cultured yogurt to get calcium and all its benefits naturally.
2) Seafood
The Health Line Diet recommends eating at least 3 oz. of low fat seafood every day. This includes tuna, canned salmon, shrimp, cod, sardines and squid. Seafood provides your body with plenty of calcium as well as omega-3 fatty acids which are necessary for good health.
Seafood is a great source of omega-3 fatty acids because the fish has less saturated fat than meat and poultry. These healthy fats are essential to the body and help reduce cholesterol levels in the blood stream to help protect against heart disease and stroke. Omega-3s also regulate blood clotting so if you are taking aspirin or other anticoagulants you may want to talk to your doctor before adding them to your diet without supervision from a physician who specializes in nutrition.
3) Leafy greens
Calcium is essential to the healthy development of your bones and teeth. People who get enough calcium have less risk of developing osteoporosis or developing brittle and fragile bones. As you age, calcium will help prevent fractures in seniors by keeping the bone strong. Studies have also shown that adequate calcium consumption may also lower the risk of cancer, Type 2 diabetes, and high blood pressure. In addition to maintaining good health and preventing diseases, it helps reduce tiredness and boosts moods. Here are some great food sources of calcium: dairy products such as cheese, yogurt or ice cream; fish with edible bones like sardines or canned salmon; leafy greens such as spinach; almonds or other nuts that contain calcium; figs; canned black olives.
4) Beans and legumes
Beans and legumes are a great source of calcium. For example, one cup of black beans contains anywhere from 350 to 400 milligrams of calcium, while 1 cup of cooked kale will have only 30 to 45 milligrams. However, the high levels of iron in beans can make it difficult for our bodies to absorb all the calcium that is there. Other good sources of this important mineral include greens like spinach and turnip greens, dairy products such as milk and cheese, and sardines.
5) Tofu
Did you know that a single serving of tofu contains over 400% of the daily recommended intake of calcium? This makes it one of the top calcium rich foods. Plus, tofu is a plant based protein that is good for your bones and vegan, so you can eat it guilt free! It's delicious with peanut sauce, sesame oil, ginger and soy sauce. In this recipe below you will need:
- 1 block of extra firm tofu;
- 2 tablespoons honey;
- 1 tablespoon toasted sesame oil;
- 1 teaspoon grated fresh ginger root;
- 3 tablespoons soy sauce.
Overdose of calcium
While calcium is necessary for bone health, an over-supply of the mineral can be harmful to other parts of the body. This means it's important to know how much calcium you're taking in so that you don't overdose on it. Below are five foods that are high in calcium, which will give you a balanced supply of the mineral while still keeping your bones healthy and strong. 1) Dairy products - One cup of skim milk contains 302 milligrams (mg) of calcium, which is 37% of your daily value or DV. You should choose dairy sources with less fat as these contain more calcium per ounce than those with higher levels.
Normal level
Calcium is essential to the body's bone growth and development. Besides supporting bone strength, calcium plays a role in muscle movement, nerve transmission, hormone secretion, and blood coagulation. Osteoporosis prevention and reduction of high blood pressure are among other calcium benefits. You can get calcium from both animal sources and plant sources.
Knowing which foods are rich in calcium may help you consume the daily recommended amount of 1,000 milligrams of this important mineral. Consider adding these five calcium-rich foods to your diet: - White beans - Almonds - Broccoli - Flax seeds - Turnip greens
National Osteoporosis Foundation (NOF):
There are many different types of calcium rich foods. There are leafy green vegetables, milk and cheese, dark beans and legumes, sardines, oysters, figs and nuts which are all high in calcium.
According to the National Osteoporosis Foundation (NOF), four hundred milligrams of calcium each day is the recommended intake level from age nine onward. Milk and dairy products are one of the best sources because they not only provide significant amounts of calcium but also protein which helps your body build strong bones as well as fluids which keep your intestines moving smoothly.
