Calcium is by far the most commonly used mineral found in our bodies. It is essential for skeletal strength and dental health along with the regulation of heartbeat, nerve conduction muscles contractions, heartbeat regulation, and weight loss. Consuming calcium-rich food items will help to maintain general health . It is crucial for women over 50, postmenopausal and older in order to reduce the risk of osteoporosis. In order to properly absorb and utilize calcium, the body requires sufficient levels of other nutrients essential to health including vitamin K and D. Since most calcium-rich food items also have these nutrients and minerals, getting calcium from nature sources in contrast to supplements, is the ideal choice.
Milk is among the best sources of calcium. It is also a good source of Vitamins A, B12 and K, as well as other trace elements that aid in the balance of electrolytes. Vitamin A assists in the growth of bones and also helps maintain a strong immune function that is needed to fight viruses and bacteria. Vitamin B12 ensures that brain and blood vessels in good health Biotin, also known as vitamin B7 improves the health of nails and hair and reduces cholesterol levels.
Along with the calcium benefits, probiotics found in yogurt make it more easy for those with lactose-related sensitivities as well as IBS to digest more easily than regular milk. Yogurt is also rich in potassium and B6, B12 vitamins, and magnesium. It is recommended to avoid yogurt that contains added sugar or flavorings that are not natural. The high protein content in yogurt makes it a nutritious snack that can boost energy levels. Certain businesses have added vitamin D to yogurts, in addition in order to boost the absorption of calcium.
Cheese is rich in calcium, protein, phosphorus and zinc. It’s also a fantastic source of vitamins B12 and A. Although it may interact negatively with certain medications and could be difficult to manage for those with lactose allergy or intolerances, there are plenty of good reasons to include moderate portions of cheese into your diet.
Eggs are a good source in calcium (about 50 mg for 100 grams) This protein-rich food is rich in nutritional goodness, offering vitamins A, D and B6, and magnesium. Insufficient amino acids can result in numerous issues, including fatigue. They can increase HDL (the healthy cholesterol) levels in blood, which can improve the health of your cardiovascular system. Eggs are also beneficial in keeping the eyes healthy due to lutein as well as antioxidants that are vital.
5. Cruciferous Vegetables
Cruciferous veggies like collard and kale and broccoli are rich in amounts of calcium. They are also rich in fibers that are healthy and help digestion and help prevent constipation. Calcium and fiber are an ideal pair. The latter slows digestion and allows your body to take in more the latter.
Spinach is delicious cooked or raw and is abundant in potassium, calcium as well as iron and vitamins C, A, and B6. It also contains a variety of antioxidants which help in reducing the damaging effect of free radicalsmolecules that can disrupt the healthy regeneration of cells and could cause cancerous growths. The spinach is rich in oxalates however it makes absorbing calcium more challenging. It is important to consume other food items that contain calcium to reach your RDI.
Broccoli has vitamins A and C and C, as well as iron and potassium. A cup of broccoli has approximately ten percent of your daily allowance of calcium. Vitamin C helps in the elimination of free radicals and toxins out of the body. This helps boost the immune system, reduce inflammation and improve the health of your skin. Broccoli is also high in fiber. This makes your body feel fuller for longer and ensures regular digestion.
Kelp is a farmed seaweed. It is high in calcium, and low in calories, and also has an astringent, salty taste. The sea vegetable is an good source for iodine. This mineral is crucial for producing thyroid hormone which is responsible for healthy metabolism and helps with many bodily functions. Kelp is also able to increase blood glucose levels in those suffering from type 2 diabetes. It may also help alleviate effects of cardiovascular disease precluding blood clots.
Okra is a well-loved comfort food in the south of the United States. A single cup serving of the vegetable provides eight percent of the daily calcium intake. The small vegetable is similar to squash , but is slightly slick. Okra medallions are fried (though this decreases their nutritional value) and is a great addition to traditional soups like gumbo.
Sardines with high protein are also great sources of calcium. The tiny fish have more than 300 milligrams of calcium in a three-ounce portion and are an excellent supply of vitamin A C, D, B6 and B12. Because canned sardines are usually consumed whole, they are a good source of edible bones from fish that are extremely rich in calcium. They also have significant quantities of magnesium and iron. Omega-3 fatty acids can be found in sardines as well. They can lower the risk of developing heart disease.