Posted by “Finish your milk. It will make your bones stronger.” For every 90s kid this resonates, doesn’t it? But have you ever wondered why our parents fussed so much over our milk and dairy products’ intake? Well, it’s for one simple reason and that is your body’s Calcium needs are fulfilled by milk and other dairy products. But as we age and eat as per convenience and more often than not end up skipping meals and don’t have a balanced diet our calcium intake is considerably reduced resulting in weak bones and diseases like Rickets and Osteoporosis. To counter that and to keep your bones healthy take a balanced diet and Calcium-rich foods in your diet.
Natural Sources Of Calcium
When you are looking for foods that contain calcium then it is always better to have it through natural sources. Let us tell you about what are the best sources of Calcium that you can incorporate into your diet very easily.
- Green Leafy Vegetables
Leafy greens are not only good sources of calcium but are also rich in Magnesium and Vitamin K which help in maintaining bone integrity and improve bone metabolism, respectively. Vegetables like watercress, collard greens, kale, and arugula are some examples of non-dairy products rich in calcium.
- Tuna
A fatty fish that is rich in Vitamin D and loaded with many other important nutrients like potassium, magnesium, and Omega 3 fatty acids, Tuna is also very rich in Calcium. Since it is canned it’s not even very expensive.
- Almond Butter
Out of all the tree nuts, you can have, Almonds have the highest quantity of fiber, calcium, riboflavin, niacin and Vitamin E per serving. To make it better you can have it in butter form. As n added benefit, almond butter is low in fat, rich in protein and has no cholesterol. When you are going for a calcium-rich diet make sure you include almond butter in your diet.
- Yogurt
We can not forget Yogurt when talking about foods rich in calcium. An ancient culinary item, Yogurt has more calcium content than the milk from which it’s prepared. This is because of the preparation process of yogurt. 100 grams of yogurt has 110 milligrams of calcium and just one cup (245 grams) of yogurt makes up for 34% of the daily calcium requirement.
- Cheese
It’s simple math, Cheese is made from milk and milk is rich in calcium. Ergo, cheese is also rich in calcium. When making a calcium foods list it’s important to include cheese. You have many options to choose from when it comes to cheese but mozzarella is the one that is rich in calcium content.
- Eggs
For those who love eggs and have them every day, you are doing great. Eggs are a good source of calcium and are rich in Vitamin D as well. However, if you are trying to lose weight and only eat egg whites then you are missing out on the Vitamin D that eggs contain.
- Broccoli
If you are looking for non-dairy foods rich in calcium then broccoli makes for a very good choice. It ranks second on the list of calcium-rich foods after green leafy vegetables. As a bonus, broccoli is also a good source of Vitamin C, fiber and other essential nutrients that have cancer-fighting properties.
- Milk
Of course! One of the best-known sources of calcium is milk. Just one cup of milk makes up for 30% of the recommended daily intake of calcium. Along with that milk is also rich in Vitamin D which makes it even better as it boosts bone health. Try having one cup of milk every day and see the difference.
Now that you know about calcium-rich foods we think you would like to include them in your diet plan. If you would like to know how to include them in your diet and get in touch with certified nutritionists then get FITFEAST. You can now consult an expert nutritionist and get a personalized diet plan for yourself to improve your eating habits and have a balanced diet that boosts your calcium intake. Activate FITFEAST by FITPASS to consult a personal nutritionist and get your calcium-boosting diet plan today.
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