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What Foods Increase Calcium Intake? 13 Calcium-rich Foods


13 foods that increase calcium in the body

What foods increase calcium?

Learn the thirteen best foods to increase calcium in your body as well as reduce the chances of calcium deficiency.

Calcium is a major component that keeps bones strong.

Here are thirteen foods that increase calcium in the body:

  1. Meat: Some of the highest calcium meats include anchovies, clams, crab, shrimp, beef, trout, pork, chicken breast and canned tuna.
  2. Milk: The first thing that comes to mind when people think of calcium is milk. Milk is one of the best high calcium foods because it is easily digested and absorbed. One cup of milk contains 280 milligrams of calcium per 1000 milligrams, which makes it an excellent choice for bone growth from infancy to maturity.
  3. Almonds: Almonds contain 457 mg of calcium per serving. These nuts, which are high in protein, help reduce the risk Heart disease. Almonds are a good source of nutrients that enhance memory. Eating nuts every morning is good for health.
  4. Sardines: Sardines are an excellent source of calcium. This small, salty fish can add umami flavor to a variety of dishes.
  5. Cheese: Cheese is an excellent source of protein and calcium. Cheese is an essential ingredient for a variety of foods.
  6. Yogurt: Yogurt, which comes in a variety of flavors, is a dairy product that contains beneficial bacteria for the stomach. This protein is rich, with 400 mg of calcium per serving Food An excellent alternative to milk.
  7. Figs: Is high in figs Fiber And potassium. Dried figs contain 242 mg of calcium per cup. It helps in bone health. This magnesium-rich fruit helps regulate heart rate and maintain muscle function. It is at the top of the list of calcium rich foods.
  8. Orange: Orange enhances immunity. They contain and contain a lot of calcium Vitamin D, Which is necessary for the absorption of calcium in the body. A medium orange contains 60 mg of calcium.
  9. Green leafy vegetables: Green leafy vegetables, which are high in dietary fiber, are one of the calcium-rich foods. These vegetables include spinach, kale, celery and broccoli. They also contain high levels of potassium and magnesium.
  10. Soy Milk: Non-dairy products, such as fortified soy milk, can be an excellent source of calcium and Vitamin D.
  11. Bok choy: One cup of sliced ​​bok choy, which is a variety of Chinese cabbage, contains 74 mg of calcium and only 9 calories. It’s in the high Vitamins A and C, easy to prepare, and accessible all year round.
  12. Strong tofu: Tofu is a good source of calcium and can be a healthy alternative to dairy foods for vegetarians. A 100-gram tofu serving is probably comparable to a serving of milk (300 mg), but the amount varies across different brands. Tofu made with calcium sulphate is high in calcium. Most tofu contain between 10 and 40 percent of the daily value of calcium per cup.
  13. Lentils: Chhola is really a nutritious potion. They are high in plant protein, fiber and antioxidants and a vegetarian source of calcium. One cup of canned gram contains 78 mg of calcium. Toss it in salads and soups or combine it with tahini, olive oil, GarlicAnd lemon juice to make a simple homemade hummus.

What to do to keep the calcium levels in the bones good

Eating calcium is not enough. Take some steps to maintain proper bone calcium levels.

  • That’s right Vitamin D deficiency With Supplementary part.
  • An active lifestyle and engaged Exercise Keep bones strong.
  • The kidneys remove excess salt from the body. Some calcium is lost along with salt. Salt intake should be reduced to retain more calcium in the body.
  • Calcium derived from animal proteins, such as fish, poultry, and dairy products, is excreted in the bones. This phenomenon is not found with plant proteins. So, increase the intake of beans, grains and vegetables.
  • Quit smoking Because Smokers Lose calcium. A study conducted on identical twins found that if one twin is a long-term smoker and the other is not, the smoker is 40 percent more likely. Fracture.

Lack of calcium and vitamin D.

Calcium deficiency Leads to loss Bone densityAnd it is called clinically Osteoporosis. Osteoporosis Makes bones weak and brittle and results Fracture.

Vitamin D An essential vitamin that helps the body absorb enough calcium. Vitamin D deficiency can lead to calcium deficiency even after a person has high intake of calcium.





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Medical has been reviewed 4/12/2022

References

Image Source: iStock Image

National Institute of Health. Calcium and Vitamin D: Important in every age. https://www.bones.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-age

Physician Committee for Responsible Medicine. Calcium and strong bones. https://www.pcrm.org/good-nutrition/nutrition-information/health-concerns-about-dairy/calcium-and-strong-bones



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