Do you get muscle cramps and spasms often, Or get injured while doing the slightest activities? like running? You might be deficient in one of the essential minerals your body needs daily.
#01 Kale
I know it’s not everybody’s dream to eat green leafy veggies daily. But your health needs you to! To increase the calcium content in your diet, you should include kale. Having two cups of raw and chopped kale would provide you with as much as 180 milligrams of calcium. This leafy green is low in calories and is excellent for delaying and preventing cell damage. Roughly 100 grams of kale offers only 35 calories. Don’t like the idea of eating kale frequently? Maybe our next option will cheer you up.
#02 Yogurt
Whether in smoothies or frozen, yogurt is incredible! Yogurt is a healthy option to get your daily source of calcium. One cup of plain yogurt, weighing around 245 grams, offers you as much as 23% of the calcium you need daily. It also contains reasonable amounts of healthy nutrients such as Vitamins B2 and B12, phosphorous, and potassium. Get this! Low-fat yogurt offers even more calcium, with one cup providing as much as 34% of your daily intake... Or maybe try Greek yogurt! Although a good source of protein, it won’t provide you with the same amount of calcium as you would with the other two varieties. Yogurt is really easy to include in your daily diet. Try it on its own, or prepare a delicious yogurt and honey-based dressing for your fruit salad. Of course, this calcium-rich food also makes for a fantastic smoothie base. Top it with fruits like strawberries and blueberries for an extra dose of antioxidants.
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#03 Almonds
Snack on almonds to get your daily dose of calcium Nuts like almonds to have the highest concentration of calcium. If you eat one ounce of almonds, you can get 6% of your daily calcium requirement. Along with calcium, almonds also contain an incredible amount of essential nutrients such as vitamin E, magnesium, and fiber. In fact, almonds provide us with around 4 grams of fiber per ounce! Eat almonds on their own or make a healthy trail mix with pecans and walnuts. Have you ever thought of including seeds in your diet? Well, the next option on our list will clear your doubt.
#04 Sunflower Seeds
Sunflower seeds are a great addition. Eating a cup of sunflower seeds will get about 109 milligrams of calcium, making them a fantastic source of this amazing mineral. Sunflower seeds also contain a good amount of magnesium, which can help regulate the impact of calcium on your body. Together, they can help keep your nerves and muscles healthy while promoting bone strength and flexibility. You should, however, be careful with the number of seeds you eat as they are high in calories. Also, only eat raw, unsalted seeds to make sure salt does not deplete your body’s calcium levels. Want to know some interesting ways to eat sunflower seeds? You can start by sprinkling them on top of a salad or Stirring them into your oatmeal. My favorite is sprinkling over stir fry or mixed vegetables! People with a sweet tooth can also mix sunflower seeds into their baked goods!
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#05 Cheese
Cheese isn’t a bad option to get your daily calcium fix Yes, you heard that right. Cheese may not be your first port of call when thinking about foods high in calcium. But you’ll find that nearly all cheeses are excellent sources of calcium. Parmesan cheese has the highest concentration, with an ounce of it giving you as much as 19% of the calcium your body requires every day. Your body also finds it easier to absorb the calcium it gets from dairy products compared to plant-based foods. Cheese also gives you reasonable amounts of protein. You get about 23 grams of protein for every cup of cottage cheese. Even if you have lactose intolerance, you can still have cheese if you don’t have full-fat cheese, which is high in saturated fat and calories. We talked about cheese, yogurt, and sunflower seeds. It’s time we return to healthy veggies. Don’t worry. The next one on our list is delicious!
#06 Sweet Potatoes
Sweet potatoes are great for you Another food that doesn’t immediately come to mind as a source of calcium is sweet potato. But that’s where you would be wrong. One large sweet potato will give you as much as 68 milligrams of calcium. Sweet potatoes are also low in fat and calories. They are high in vitamins A and C and have a good amount of potassium. Sweet potatoes are generally eaten as a side dish in many parts of the world, and you can make it a part of your diet too.
#07 Milk
Moving on, let’s discuss why it’s important to drink milk Milk is one of the best sources of calcium and is widely available everywhere. A cup of cow’s milk is roughly 240 milliliters, which will give you up to 325 milligrams of calcium. The amount of calcium you get would depend on whether it is whole or nonfat milk. Your body can easily digest the calcium from dairy products such as milk and cheese. Milk is also a great source of vitamins A and D and protein. Goat milk also provides a good amount of calcium. One cup of goat’s milk can give you about 327 milligrams of calcium. Allergic to dairy? Can’t have milk or cheese because of lactose intolerance? The next on our list is a dairy-free calcium-rich alternative.
#08 Tofu
Tofu is a great source of calcium for people who refrain from dairy Tofu is another excellent source of calcium, although the amount you get varies depending on its firmness and brand. A half cup of tofu can have as little as 275 milligrams of calcium to as much as 861 milligrams. To get the maximum benefit from your tofu, you should check the label to see if it has calcium salt. This is used as a coagulant by manufacturers of tofu. Moving on to fortified drinks!
#09 Fortified Drinks
Not everybody likes dairy products and may not want to drink milk to meet their body’s calcium needs. In such cases, you should look out for fortified drinks. For instance, a cup of soy milk can give you as much as 23% of your daily calcium. Soy milk also contains 6 grams of protein. This means soy milk is the most nutritionally close to cow milk. Not into soy? Try fortified orange juice, which gives you about 27% of your body’s daily calcium needs for every cup. Enough about drinks! It’s time we shift our focus to protein-rich foods that give you ample calcium. Like fish!
#10 Sardines
Sardines are a wise choice to meet your calcium and protein needs You can add sardines to your regular diet to get reasonable amounts of calcium. One cup of sardines can give you nearly 570 milligrams of calcium, which comes to 44% of your body’s daily needs. At the same time, you would also get 37 grams of protein as well. Along with calcium and protein, sardines are packed with the all-important omega-3 fatty acids, promoting heart health and adding nutritional value to your overall diet. Don’t fancy eating fish? Let’s see what else we got for you…
#11 Whey Protein
You can rely on whey protein to get calcium Generally, Whey protein is consumed by those who frequent the gym because it helps grow muscle because is packed with protein, and is rich in amino acids as well. Studies have also shown that whey protein can help with weight loss and improve the management of blood sugar levels. Whey is also high in calcium levels. A scoop containing about 33 grams of whey protein can give you about 160 milligrams of calcium equaling about 12% of the calcium your body needs daily. Last on our list is broccoli
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#12 Broccoli
Broccoli may not be the vegetable of choice for many, but its nutritional benefits are undeniable. It is a good source of calcium, with one cup of frozen broccoli giving you as much as 87 milligrams. Research suggests including cruciferous vegetables such as broccoli in your regular can reduce cancer risk. Calcium is one of the essential minerals your body needs to remain healthy. But that can be it…can it?
Let’s find out and keep the discussion going with a couple more nutrition-based posts. Shall we? read 24 High Protein Foods That You Should Eat Regularly Or 11 Proven Tips To Maximize Muscle Recovery Go ahead, and click one. Or better yet, read both, and learn more about health and nutrition.
Are you planning on including any of these calcium-rich foods in your daily diet? Let us know in the comments below!
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.