13 Calcium Building Foods That You Must Add In Your Daily Diet

Table of Contents

Introduction

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.

How Can You make Your Bone Stronger ? Here are Some Amazing 13 Calcium Building Foods That You Must Add In Your Daily Diet

01) Almond:

Almonds are great for you. They contains the highest levels of calcium in the nut family. You will also get a generous supply of Magnesium, Manganese and Protein by including Almonds in your daily diet. Aside from this, they also offers 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.

02) 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 mg of calcium. According to expert, adults men and women need 100 mg. However, a big chunk of the population doesn’t get enough calcium. Not just this, you get to consume 31 mg of Vitamin C from just one cup of Butternut squash.

Vitamin C increases the intestinal absorption of calcium. So rest assured you can continue taking supplements along with orange juice without losing the benefits from either of them. Another good things about this is that people with a high intake of Vitamin C are at a lower risk of developing different types of cancers. Several studies are trying to establish a clear connection between high vitamin C and cancer risk.

03) Beans and Lentils:

These humble kitchen staples are far more than just tasty addition to your meals. They are superstar in the nutritional arena. Beans and lentils come loaded with fiber and protein making them fantastic for filling you up without filling you out but that is not all. They also bring along a parade of Micronutrients thing. Iron for your Blood, Zinc for your immune system, Folate for cell growth, Magnesium for your nerves and Potassium for your heart.

Some varieties of beans even show off a decent amount of calcium take the winged beans for example one cooked for these delight provides you with 244 mg of calcium or 19 percent of your daily value. White beans aren’t far behind with a cup of cooked beans serving up to 12% of your daily calcium needs.

Other varieties of beans and Lentils might offers less but remember every bit adds to your daily calcium counts. Beans have been hailed as heroes of plant-based diets and for good reasons. Studies suggest that these Legumes may help lower bad cholesterol levels and keep type 2 diabetes at bay.

04) Broccoli:

Many people around the world considered broccoli to be a super food. All thanks to it’s 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 another good thing about this green veggies is it is rich in fiber.

The group of Glucosinolates present in Broccoli breaks down to several Biologically active compound that are frequently being studied for having anti-cancer effects. A cup of frozen broccoli is known to have 87mg of calcium.

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 makes broccoli soup oor stir fry it with other veggies for your pasta.

05) Sweet Potatoes:

Boiled sweet potatoes taste awesome. You can eat them on their own, or make patties and pastry filling. Sweet potatoes are simple delicious. SweetPotatoes are a natural source of calcium. A single large sweet potatoes contain 68 mg. It is also rich in Vitamin A, C and Potassium.

While Vitamin A will ensure you have good eyesight, Vitamin C will lead to better absorption of calcium in your intestine. Sweet potatoes will also help you fight signs of aging and lower the risk of certain types of cancer, thanks to it’s rich nutrients. Sweet potatoes are also low in fat and calories.

06) Yogurt:

Yogurt is an essential source of calcium. It is also super rich in live probiotic bacteria which offers plenty of healthy benefits. Statistically speaking, a serving of 245 grams of plain yogurt gives you approx 30% of your recommended daily intake for calcium. The diet-watchers may also prefer low fat yogurt, which is far richer in calcium.

It contains approx 45% of the RDI in the same serving. It is also rich in Phosphorus, Potassium, B2 and B12. A study shows that people consuming yogurt show better Metabolic health and run a lower risk of heart issues and type 2 diabetes.

07) Seeds:

Ever wondered if those tiny seeds you see in local grocery stores could be a powerhouse of nutrions. Simply including them in your salad, baking or even sandwiches can give you a lot of nutrition. They even make for awesome smoothies, if you sprinkles them before drinking.

Several seeds are high in calcium. Poppy, Chia, Celery and sesame seeds are some examples. Just a cup of Poppy seeds contains 126 mg of calcium, which is 13% of your recommended daily diet.

Sesame seeds provide 9% of your recommended calcium in one tablespoon. Another popular pick is chia seeds. They are rich in plant-based Omega-3 fatty acids and a great addition to your smoothies. Seeds like sesame seeds also deliver Iron, Manganese and Copper.

08) Milk:

Milk is one of the readily available sources of calcium. A cup of cow’s milk is approx 237 ml and has upto 352 ml of calcium, along with varying levels of fat. You’ll be surprised to know Goat’s milk is also rich in calcium.

It is estimated that 327 ml are in one standard cup of goat’s milk. Milk also contains protein as well as Vitamin A and D. It’s nutrition makes it a good addition to your diet,unless you are lactos intolerant.

09) Leafy Green:

Dark, leay greens contains a good amount of calcium among them, collard green, spinach and kale offers excellent health benefits. Did you know that just a cup of cooked collard greens contain approx 266 mg of calcium.

This is almost a quarter of the amount of calcium you need daily. Raw mustard green is another known source of calcium. They contains 64 mg of calcium per cup.

10) Sardines and Canned Salmon:

Sardines and salmon are a rich source of Calcium. Due to their edible, soft bones. They are also provides high protein and Omega-3 fatty acids. Omega-3 fatty acids is naturally beneficial to your health, skin and brain. And not just this,, the high levels of selenium in sardines and salmon will protect you against the effects of mercury.

11) Cheese:

Cheese from sharp cheddar to creamy breed, these delightful dairy. Delights aren’t just tasty they’re an exceptional source of calcium. Parmesan the king of the calcium-rich cheeses just an ounce of this robust. Cheese brings you a massive 242 mg of calcium that’s about 19 of your daily value you in every tangy bite.

Sure the softer cheese like Brie might have less calcium offering about 52 mg per ounce but every little bit counts besides what cheese lack in quantity it more than makes up for in quality you see the calcium and dairy products gets absorbed by your body more efficiently than that from plant sources. There is more cheese is also your protein pal take cottage cheese for instances every cup serves up an impressive 23 grams of protein plus if you are Lactose Intolerant, don’t rule out cheese.

Just yet aged hard cheeses are naturally low in lactose. So they might be easier for you to digest beyond just calcium and protein dairy has some tricks up it’s sleeves. Studies shows that upping your dairy intake could lower your risk of heart diseases regularly enjoying milk and yogurt might also shield you from Metabolic syndrome.

A pesky condition that ramps up your risk of heart diseases stroke and type 2 diabetes. While cheese is a nutritional superstar. Remember that full fat cheese can be high in saturated fat and calories and for those keeping an eye on their sodium intake. Certain cheeses might have a bit more salt than you would prefer. So enjoy your cheese but balanced it with other healthy foods in your diet.

12) Sunflower Seeds:

A single cup of sunflower seeds kernels contain 109 mg of calcium and a good amount of magnesium. This balances the effects of calcium in the body and aslo regulates their nerves and muscles health. Sunflower seeds are also known to contains Vitamin E and Copper. Together, these essential nutrients can promote better bone health and flexibility.

13) Tofu:

Another regular diet companion of the modern world, Tofu is a natural source of calcium. It offers you 275-261 mg per cup. Remember, the amount of calcium Tofu offers you will vary according to it’s firmness and brand, make it a habit to read the labels before choosing the right brand of the Tofu for you.

It is preferable you buy the one containing calcium salt that is used as a coagulant by the manufacturing Tofu is versatile. Add it to your noodles or stir fry along with veggies for your pasta. It makes for a delicious filling for sandwiches. Just grate it and add seasoning.

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