Top Calcium-Rich Foods for Bone Strength

Calcium is necessary for bone strength. It also makes up much of your teeth and plays a role in your nerve signaling, muscle function, and heart health. You can get calcium from both sources i.e. plants and animals. Some commission sources are leafy greens, seeds, sardines, and dairy products. From all these sources, dairy products, including, cheese, yogurt, and milk are high in calcium. However many dairy-free sources of calcium are also available.

A normal healthy person needs around 1500 mg of calcium per day but this amount is not enough for some groups of people like older adults, adolescents, and postmenopausal women.

In this article a wide range of foods are discussed that are enriched with calcium. You can consume these foods to fulfill your calcium needs. 

Significance of Calcium

According to studies, 99% of calcium in your body is found in your bones. Calcium combines with some other minerals and forms crystals in bones that strengthen the structure and form of bones thus, it is declared by the bone health departments that calcium is an essential building block for bones and also helps maintain healthy bones throughout life.

In addition, a small amount of calcium is absorbed into your blood and is used by your nerves, muscles, blood, and heart to perform their function in a better way. Your bones also act like a bank of calcium. If there is not enough calcium in your diet, you will take it from your bones for use in other parts of the body. In this condition, your bone density decreases and you may experience different symptoms of osteoporosis.

How is Calcium associated with Diagnosis of Osteoporosis?

Calcium is a structural support of your bones. Your bone health directly depends on calcium concentration in your body. However, if you’re suffering from osteoporosis, calcium alone is not sufficient for you. You may require osteoporosis medication, prescribed by your doctor. Doctors often prescribe calcium supplements accompanied by osteoporosis medication. 

Studies suggest that adequate calcium intake throughout adult life helps support bone health but may not prevent osteoporosis because there are still certain factors that can impact your bone health negatively. 

How much Calcium is Recommended for General Bone Health?

Many dietary calcium recommendations are under observation by dietitians and healthcare professionals. However, the most recommended form is:

Excessive calcium intake also can cause health issues. If the use of calcium supplements is necessary, it should be according to the professional doctor’s recommendation. 

Is All Calcium You Eat, Absorbed by Your Bones?

A small amount of calcium that you eat is lost and excreted from your body through normal body function. The maximum amount of calcium is absorbed. This depends on the recommended intake of calcium and how much calcium is absorbed by your body according to your age. Certain factors can influence calcium absorption and those should be discussed with a healthcare professional. These factors are:

• Certain medical problems like kidney disease or coeliac disease.
• Low levels of Vitamin D.
• Excessive consumption of alcohol or caffeine.

Calcium Rich Foods 

You do not need to fulfill your needs for calcium through supplementation. Here are some foods that are extremely rich in calcium and can fulfill your body’s requirement of calcium naturally. 

Seeds

Seeds of plants are exceptionally strong and powerful sources of nutrients. Calcium is one of the most important nutrients you can take for seeds. High in calcium seeds include chia seeds, poppy seeds, celery seeds, and sesame seeds. You can eat 1 tablespoon of poppy seeds to absorb approximately 120 mg of calcium which is equal to 12% of the recommended Daily Value (DV).

The seeds are also a good source of protein and healthy fats as well. You can add chia seeds to your diet for getting plant-based omega-3 fatty acids naturally. Similarly, sesame seeds contain a high concentration of calcium and some other minerals, such as manganese, iron, and copper. 

Cheese

Cheese is an extraordinary source of calcium. Different types of cheese had different concentrations of calcium. For example, Parmesan cheese has the maximum amount of calcium in it which is 250 mg per ponce. Softer cheese contains less concentration of calcium, like one ounce of common cheese contains just 50 g of calcium. 

In addition, it is easier for your body to absorb calcium from dairy products than from other plant sources. Cheese is also a great reservoir of protein. For example, cottage cheese contains 25 mg of protein per cup. 

Moreover, older or hard cheeses are low in lactose and are a good choice for people with lactose intolerance. Along with all the benefits, cheese is a dairy product and dairy has additional health; benefits linked with it. Studies suggest that increased dairy intake can result in a lower risk of cardiovascular diseases. 

Another study revealed that regular intake of dairy products like yogurt and milk is directly linked with lower risks of metabolic syndrome, a healthy condition linked with increased risk of type 2 diabetes, cardiovascular disease, and stroke. However, full-fat cheese is not recommended because it is full of saturated fat and calories. Certain cheeses are also rich in calcium that are not suitable for some people.

Also Read: https://onlinehealthpoint.com/what-are-the-causes-of-vitamin-e-deficiency/

Yogurt

This is one of the richest sources of calcium. It is also a great reservoir of probiotics and contains beneficial bacteria that can promote your immune function naturally. Yogurt is considered good for your heart health and to enhance nutrient absorption as well. According to its nutritional analysis, 100 grams of yogurt contains 25% of the DV for calcium, as well as a high dose of essential minerals such as potassium, and phosphorus along with vitamins B2 and B12. In addition, low-fat yogurt also contains a high concentration of calcium. On the other hand, Greek yogurt is a good source of protein but it delivers less calcium than other types. Studies showed that yogurt provides a great variety of nutrients. Researchers also suggest that consuming yogurt as your regular diet is linked with a lower risk of developing some fatal diseases like type 2 diabetes and heart disease. 

Sardines and Canned Salmon

These foods are loaded with calcium. You can eat their bones that are rich with your deserted calcium. Their nutritional profile shows that 100-gram cans of sardines contain 30% of the DV and 100 grams of canned salmon with bones have 20% of the DV. These fish also contain a high concentration of omega-3 fatty acids and protein as well. These nutrients support your skin, brain, and heart health. However, seafood may have some traces of mercury but these two fish types also contain high concentrations of selenium that prevent and preserve mercury toxicity.

Beans and Lentils

These foods are high in protein, fiber, and micro-nutrients, such as potassium, magnesium, zinc, and folate. Its varieties also are good sources of calcium, such as winged beans containing 22% of the DV in a single cup of cooked form. In addition, white beans are also a rich source of calcium. 180 grams of cooked white beans contain 15% of the DV. Other varieties of lentil;s and beans also contain some percentages of the DV per 100 grams.

The most interesting thing about the beans is their association with many health benefits, including lower levels of LDL “(bad) cholesterol, reducing the risk of developing type 2 diabetes and heart disease. 

Almonds

Although all nuts are a good source of essential minerals, almonds are considered the best source of calcium because just one ounce of almonds contains 5% of the DV. This information supports that almonds are a good nutritional source of calcium and some other nutrients like fibers. Studies find that 30 grams of almonds contain 6 grams of fiber as well as a high concentration of protein and healthy fats as well. 

In addition, they are a rich source of vitamin E, magnesium, and manganese.  Eating almonds also helps lower body fat and blood pressure along with lowering multiple risk factors for metabolic diseases. 

Whey Protein

This type of protein is found in milk and is linked with many health benefits. One more advantage is its high percentage of calcium. It is one of the excellent sources of calcium, rapidly digestible amino acids and proteins which may help promote muscle growth. Studies showed that whey powder protein is associated with health benefits such as blood sugar management and weight loss. In addition, it is also exceptionally rich in calcium. Its 30-gram scoop contains approximately 14% of the DV.

Also Read: https://onlinehealthpoint.com/glutamine-supplements-benefits-uses-and-side-effects/

Leafy Greens

Green leafy vegetables are an incredibly one of the good sources of calcium. They are also high in other essential minerals. Spinach, kale, and collard green are good examples of leafy greens. Nutritional analysis shows that 200 grams of cooked collard greens contains 286 mg of calcium which is equal to 25% of the DV that you need daily.  The thing to notice is that some varieties such as spinach are also high in oxalates which cause impairment of calcium absorption. Therefore, it is suggested that although spinach is rich in calcium, it is not absorbed by other calcium-rich greens that are low in oxalates, including kale. 

Rhubarb

This is one of the fiber-rich sources of calcium that not only contains a high concentration of calcium but also have vitamin K with a low percentage of other vitamins and essential minerals as well. It is a rich source of prebiotic fiber that incredibly helps promote the growth of healthy bacteria in your gut. Like spinach, rhubarb is also a reservoir of oxalates, that’s why a l; large quantity of calcium cannot be absorbed through it. A study made in 2017, revealed that the human body can absorb on;y 4% of calcium present in rhubarb. However, even if you’re absorbing just a small amount of calcium from it, rhubarb is still a source of calcium with 100 mg of calcium in one cup of raw rhubarb.

Fortified Foods

Cereals and other fortified foods are a healthy source of calcium. You can add them to your daily diet to fulfill your calcium needs. Some types of cereals also deliver up to 100% of the DV per serving and that’s an amazing feature of fortified foods. But never ignore the fact that you can’t absorb all the calcium at once. Some types of flour are also fortified with calcium. That; ‘s why some varieties of breads, crackers, and tortillas are high in calcium. 

Milk

This is the most easily and widely available calcium drink. 200 ml of milk contains 350 mg of calcium. Different varieties such as whole milk or nonfat milk contain different concentrations of calcium. You can choose one of them according to your calcium needs. One more advantage is that calcium in dairy products is absorbed more rapidly than other sources. In addition, milk is also a perfect diet and is also rich in proteins, vitamin D, and vitamin A. 

Conclusion

Calcium is one of the essential minerals that plays a vital role in maintaining your health in various aspects. It is the reality that the most easily available source of calcium is dairy products that are packed with the highest concentrations of calcium. However, plenty of other sources of this mineral are also found, many of them are plant-based. You can easily fulfill your body’s need for calcium by consuming calcium-rich foods mentioned in this article but always consider the opinion of your nutritionist or healthcare provider.