11 Foods Rich In Calcium You Must Eat Daily
Hey, viewers are wondering how to get calcium into your diet. It's a lot easier than you think. And no, you don't need to obsess with counting your macros. Calcium is a fundamental building block in your body. Your teeth and bones are made up of this mineral. You also need it for optimal functioning of your heart muscles and nervous system. In today's post, we'll be talking about 11 calcium-rich foods is broccoli one concerting help any idea about sunflower seeds? We'll be talking about all this and more.
Number one yogurt
Did you know your favorite dessert comes with so many health benefits? Yogurt is an excellent source of calcium. It's also super rich and lives probiotic bacteria which offers plenty of health benefits. Statistically speaking a serving of 245 grams of plain yogurt gives you approximately 30% of your recommended daily intake for calcium. Diet watchers may also prefer low-fat yogurt, which is far richer in calcium. It contains approximately 45% of the RDI in the same serving. One more it's also rich in phosphorus, potassium, b two, and B 12. A study shows that people consuming yogurt show better metabolic health and run a lower risk of heart issues and type two diabetes.
Number two broccoli
there's a surprise many people around the world consider broccoli to be a superfood, all thanks to its nutritionally dense profile. Broccoli is a member of the brassica genus plant. This particular genus is known to be rich in several carotenoids, vitamin C, K, E, folate, and minerals. And another good thing about this green veggie is that it's rich in fiber. The group of glucosinolates present in broccoli breaks down to several biologically active compounds that are frequently being studied for having anti-cancer effects. A cup of frozen broccoli is known to have 87 milligrams of calcium. Still unsure how to consume it. Remember, the more natural it is the more nutrition it gives. steamed broccoli along with tofu would make a great power breakfast you can also make broccoli soup or stir fry it with other veggies for your pasta.
Number three butternut squash
it may not be on your list of favorite vegetables, but it offers unique health benefits. A cup of butternut squash has 84 milligrams of calcium. According to experts, adult men and women need 1000 milligrams of calcium every day. Well, women over the age of 50 and everyone beyond 70 should increase their daily calcium intake to 1200 milligrams. However, a big chunk of the population doesn't get enough calcium, not just this you get to consume 31 milligrams of vitamin C from just one cup of butternut squash. Now you might wonder what vitamin C has to do with you increasing your intake of calcium. Well turns out it matters a lot. Vitamin C increases the intestinal absorption of calcium, so rest assured you can continue taking calcium supplements along with orange juice without losing the benefits of either of them. Another good thing about this is that people with a high intake of vitamin C are at lower risk of developing different types of cancers. Several studies are trying to establish a clear connection between high vitamin C and cancer risks.
Number four milk
here's one more reason why chocolate chip cookies are a lot better when dipped in milk. It's filled with calcium. Remember all those times your mom would ask you to finish that glass of milk in the morning she knew milk was good for your growing bones. Milk is one of the most readily available sources of calcium. A cup of cow's milk is approximately 237 milliliters and has up to 352 milligrams of calcium along with varying levels of fat. You'll be surprised to know goat's milk is also rich in calcium it's estimated that 327 milligrams are in one standard cup of goat's milk. Milk also contains protein as well as vitamin A and D its nutrition mix have a good addition to your diet unless you're lactose intolerant.
Number five seeds
Ever wondered if those tiny seeds you see in local grocery stores could be a powerhouse of nutrition. Simply introducing them in your salads, baking or even sandwiches can give you a lot of nutrition they make for awesome smoothies if you sprinkle them before drinking several seeds that are high in calcium, Poppy, chia, celery, and sesame seeds are some examples. Just a couple of poppy seeds contains 126 milligrams of calcium which is 13% of your recommended daily intake. Sesame seeds provide 9% of your recommended calcium in one tablespoon. Another popular pick is chia. They are rich in plant-based omega-three fatty acids and are a great addition to your smoothies. I especially loved them with blueberry smoothies. seeds like sesame also deliver iron, manganese, and copper.
Number six sunflower seeds
who knew those beautiful yellow flowers not only served as eye candy but also produced highly nutritious seeds. A single cup of sunflower seed kernels contains 109 milligrams of calcium and a good amount of magnesium. This balance is the effects of calcium in the body and also regulates their nerve and muscle health. Sunflower seeds are also known to contain vitamin E and copper. Together these essential nutrients can promote better bone health and flexibility. So the next time you go grocery shopping doesn't forget to put sunflower seeds in your cart.
Number seven sardines and canned salmon
Love fish. You'll love it even more after you learn how good it is for your health. For those who dislike the taste. Maybe this will motivate you. sardines and salmon are rich sources of calcium due to their animal soft bones. They also provide high protein and omega-three fatty acids omega-three fatty acid is naturally beneficial to your heart health skin and brain. And not just this the high levels of selenium and sardines and salmon will protect you against the effects of mercury.
Number eight sweet potatoes
boiled sweet potatoes taste awesome. You can eat them on your own or make patties and pastry fillings sweet potatoes are simply delicious. Dogs go crazy over this veggie after all it's great for the digestive system, just remember never to serve them raw veggies. Sweet potatoes are a natural source of calcium. A single large sweet potato contains 68 milligrams. It's also rich in vitamin AC and potassium. While vitamin A will ensure you have good eyesight vitamin C will lead to better absorption of calcium in your intestine. The sweet potato will also help you find signs of aging and lower the risk of certain types of cancer thanks to its rich nutrients. Contrary to popular belief, sweet potatoes are also low in fat and calories so it gets them on your next grocery mission.
Number nine Almonds
Almonds are great for you. They contain the highest level of calcium in the nut family. You'll also get a generous supply of magnesium, manganese, and protein by including omens in your daily diet. Aside from this they also offer healthy fats fiber and vitamin E. An ounce of almonds offers you 8% of your recommended daily intake of calcium. Regular consumption of nuts also lowers the risk of blood pressure and metabolic issues.
Number 10 leafy greens
Dark leafy greens contain a good amount of calcium among them collard greens, spinach, and kale offer excellent health benefits. Did you know that just a cup of cup collard greens contains approximately 266 milligrams of calcium? This is almost a quarter of the amount of calcium you need daily raw mustard green is another source of calcium. They contain 64 milligrams of calcium per cup.
Number 11 Tofu
Another regular diet Companion of the modern world LCM offers you 275 to 261 milligrams per cup. Remember the amount of calcium tofu offers you will vary according to its firmness and brand. Make it a habit to read the labels before choosing the right brand of tofu for you. You should buy the one containing calcium salt that is used as a coagulant by the manufacturers thinking about how to sneak it into your diet. While you're lucky tofu is versatile. Add it to your noodles or stir fry along with veggies for a delicious filling for sandwiches. just grate it and add seasoning. Do you monitor your diet for calcium intake? Do you regularly consume calcium-rich foods? Let us know in the comments below.
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