10 Calcium-Rich Foods for Strong Bones
Maintenance of bones for health is very important, especially for an ageing person. Calcium is one of the most needed minerals to keep your bones healthy and strong. Although most of us know that dairy products help provide calcium to our bodies, several other foods can help increase the amount of calcium in the body. Here’s a look at ten calcium-rich foods that are necessary for the maintenance of strong bones.
1. Milk
Milk is probably the most popular source of calcium known. One glass contains about 300 mg, which is approximately 30% of your daily requirement. Whether whole, skim, or low-skim milk, it is rather easy to get a daily dose of calcium from milk.
2. Soy Milk
Fortified soy milk is also a good alternative for those who are lactose intolerant or on a plant-based diet. Most varieties of soy milk are fortified with calcium and contain just about the same amount of calcium found in regular milk. In addition, it is a good source of protein and can be used just like milk on cereals, in smoothies, or for baking.
3. Yogurt
Yogurt is another dairy product that is highly rich in calcium. A single serving of yogurt will give you about 30-45% of your daily needs for calcium. In particular, Greek yogurt is a very good option because it is also high in protein, which then makes it a healthy snack that supports the health of both bones and muscles.
4. Cheese
Cheese also tends to make for a great addition to diets needing more calcium, especially hard cheeses such as parmesan and cheddar. In one single ounce of parmesan cheese, there is well over 300 milligrams of calcium. Of course, the catch is that most cheeses are filled with saturated fats, so best to enjoy those in moderation.
5. Almonds
Nuts have an amount of calcium in them, but almonds serve quite well. One ounce of almonds contains 75 mg of calcium. They’re also highly packed with healthy fats, fibre, and protein, hence serving as a very good snack between meals.
6. Figs
Dried figs are sweet and yet so healthy; they can boost your intake of calcium. Just 5 dried figs provide about 135 mg of calcium. They are also full of antioxidants and fiber, making them a great addition to your diet.
7. Sardines
Sardines, especially those containing bones, are an excellent source of calcium. You can get almost 325 mg when you consume about 3 ounces of sardine. They are also a good reservoir of heart-healthy omega-3 fatty acids.
8. Green Leafy Vegetables
Leafy green vegetables, like kale, spinach, and collard greens, are incredibly healthy calcium-containing foods. A single serving of one cup of cooked collard greens contains about 266 mg of calcium. These vegetables are also just perfect for containing all sorts of vitamins and minerals necessary for overall health.
9. Tofu
Tofu is a very versatile food item, especially in the case of calcium-set tofu. Tofu can contain as much as 861 mg in just half a cup preparation. It is also an excellent plant-based source of protein and can fit well in stir-fries, soups, or salads.
10. Fortified Cereals
Any of several cereals is fortified with calcium, which can supply as much as 1,000 milligrams in one serving with milk. Total whole-grain cereal low in sugar and high in fiber with some fruit and low-fat milk make for a healthy breakfast.
Adding Calcium-Rich Foods to Your Diet
By incorporating these calcium-rich foods into your everyday diet, you will be well on your way to getting the amount of calcium you need to keep those bones strong and healthy. Here are just a few tips to make it easier:
– Start Your Day with Calcium: Have fortified cereal with milk or a smoothie with yogurt and fortified soy milk.
– Snack Smart: Keep almonds or dried figs on hand for a quick, calcium-rich snack.
– Add in Leafies to Your Meals: If working with kale or spinach, add this to salads, soups, and smoothies.
– Diary for Choice: Have cheese in small portions or snack on yogurt in the middle of your day.
Strong bones mean a healthy life, and for them, calcium is quite indispensable. For calcium to keep your bones strong and healthy as you age, you need to get enough of it. Assortment in calcium-rich food would help attain this goal. Be it milk and its dairy products or everything plant-based, there is such a wide range of food sources so that one gets to enjoy a large array of flavors. So, reach out for these foods and begin putting them in your diet!
