21/08/2023
🌽🐟🧀 LIST OF FOODS RICH IN CALCIUM (PART 1)
1. Nuts
Many nuts are small in size but very nutritious. In particular, sesame and chia seeds are two familiar types, not only contain a lot of calcium, but also provide protein and healthy fats.
2. Cheese
Most cheeses are excellent sources of calcium. Among them, Parmesan cheese has the most calcium, the rest provide about 5 - 20% of the daily calcium requirement per 28g serving.
The body absorbs calcium D3 from dairy products more easily than from plant-based sources. Many cheeses are also rich in protein, such as cottage cheese. People who are lactose intolerant can choose aged, hard cheeses that are easier to digest.
A recent study found that dairy products may reduce the risk of heart disease. Eating cheese daily helps you avoid metabolic syndrome, stroke and type 2 diabetes.
3. Yogurt
Yogurt is both an excellent source of calcium and rich in live probiotic strains, which have many health benefits.
One cup (245g) of plain yogurt contains 30% of your calcium needs, plus phosphorus, potassium, and vitamins B2 and B12.
Low-fat yogurt provides more calcium, meeting 45% of the daily requirement in one cup.
Greek yogurt contains much needed protein, but lacks calcium D3 than regular yogurt.
Using yogurt in combination with a healthy diet will improve health, increase metabolism, and reduce the risk of metabolic diseases (such as: type 2 diabetes and heart disease).
4. Canned Sardines and Salmon
Canned sardines and salmon are rich in calcium, thanks to their soft edible bones.
A 92g can of sardines provides 35% of calcium needs;
An 85g can of salmon with bones provides 21% of calcium needs.
These oily fish are low in mercury and packed with protein, fat and omega-3s - great for your heart, brain and skin. Additionally, both sardines and salmon are high in selenium, a mineral that can prevent and detoxify mercury.
5. Legumes
Beans are high in fiber, protein and micronutrients, in addition to being rich in iron, zinc, folate, magnesium and potassium. Some bean varieties also have significant amounts of calcium.
Dragon beans top the list of foods rich in calcium, one cup (172g) cooked has 244mg of calcium, equivalent to 24% of the daily requirement;
One cup (179g) of cooked white beans, providing 13% of calcium needs, is also considered a good source of calcium;
Other legumes have less calcium, ranging from 4-6% of the daily requirement per cup.
Beans are very nutritious and should be included in any healthy diet. Research shows that beans can lower bad LDL cholesterol levels and reduce the risk of type 2 diabetes.
6. Almonds
Of all the nuts, almonds are among the richest in calcium. About 22 almonds provide 8% of calcium needs.
In 28g almonds also contain 3g fiber, healthy fat and protein. It's also an excellent source of magnesium, manganese, and vitamin E.
Eating nuts may help reduce blood pressure, body fat, and metabolic disease risk factors.
7. Whey Protein
Whey protein is made from whey and has many health benefits. This is an excellent source of protein with a full spectrum of fast-digesting amino acids. Some studies show that consuming whey protein helps with weight loss and blood sugar control.
Whey protein is also not lacking in calcium. One scoop of pure whey protein powder contains 200mg of calcium, or 20% of the daily requirement. This supplement is widely available at sports nutrition stores.
