6 Calcium-Rich Foods for Strong Bones
While there are numerous factors that affect bone health, consuming enough calcium is one of the most crucial. Unfortunately, when it comes to their calcium levels, not all foods are made equal. Some are better absorbed by the body than others and some contain more than others. In order to ensure you’re receiving all you need for strong, healthy bones, we’ll look at some of the greatest calcium-rich foods for bones in this blog post.
A stiff organ, bone supports the body, produces red and white blood cells, stores minerals, and protects interior organs. Because of the calcium in it, our bones are both strong and flexible. Our bodies produce less calcium as we age, which causes our bones to deteriorate. The truth is that it applies to everyone at all stages of life, not just the elderly. This is the rationale for your doctor’s constant advice to include foods high in calcium in your diet.
Calcium from food is more easily absorbed by the body than calcium from supplements. Include foods high in calcium in your diet, avoid foods that deplete calcium, and consume adequate magnesium and vitamin D and K to support calcium’s function.
The most prevalent mineral in the body is calcium, which accounts for over 99 percent of bone and tooth construction. But the truth is that a lot of us don’t consume enough calcium-rich foods. (Another hint: Dairy isn’t always the focus.)
How does consuming foods high in calcium benefit you? In addition to preventing calcium insufficiency, foods rich in calcium assist processes such as bone development, nerve conduction, cardiac regulation, muscular contraction, and weight maintenance. You also need other crucial minerals, such as magnesium, vitamin D, and vitamin K, for your body to properly absorb and utilize calcium. This is precisely why it is preferable to obtain the calcium you require from whole foods, complex food-based supplements, or calcium-fortified sources rather than from isolated calcium supplements that aren’t usually effectively absorbed.
Calcium: What Is It?
Calcium, a crucial chemical component of the body, often takes the form of a soft silver-gray metal. In addition to being present inside specific strata of the Earth’s crust, calcium is also found in the bones and teeth of many other creatures, including humans.
What function does calcium serve in the body? Calcium is kept in the bones as a reserve and released into the bloodstream when needed. But calcium is essential for so much more than just bone health. Our bodies can achieve optimal blood coagulation, hormone production, muscular contraction, and nerve transmission (or “intercellular nerve communication”) when we consume calcium-rich diets.
Oranges are a good source of vitamin C, which is good for the teeth and bones. They also contain a lot of calcium. Oranges are a fruit high in calcium that also include fat-soluble vitamins that help your body absorb calcium. Oranges in their entirety also contain a lot of fiber. Orange segments provide roughly 4 milligrams of fiber per cup.
A full orange has 65 mg of calcium, did you know that? Also included is 68 mg of vitamin C.
Dairy products like cheese are rich in calcium. It is produced using milk from sheep, goats, or cows. Protein, phosphorous, and vitamin D are just a few of the minerals that are present in cheese and are crucial for bone health.
Maintaining bone density and avoiding osteoporosis require a calcium-rich diet. Those who don’t drink milk or other dairy products can get enough calcium through cheese. Cheddar cheese contains roughly 200 mg of calcium per ounce (28 grams), which is 20% of the daily allowance for adults.
Yogurt comes in a wide variety and is all very high in calcium. 200 grams of unsweetened, whole milk Greek yogurt (about one cup) has 200 milligrams of calcium (20 percent DV), according to the U.S. Department of Agriculture.
Assuming dairy proteins are not a problem for you, unprocessed, fermented dairy products are advantageous for gut health because of the probiotics (“good bacteria”) they offer. Particularly plain Greek yogurt has more protein and less sugar than regular yogurt.
It is well known that dairy products are a fantastic source of calcium. One example is plain, low-fat yogurt. The massive 448 mg of calcium is contained in the typical serving size of 8 ounces (or 1 cup). More than 10 grams of protein and about 4 grams of healthy fats are also included, which will help you feel full until your next meal. For additional sweetness, antioxidants, and fiber, sprinkle some berries on top.
One of the most well-liked sources of foods high in calcium is milk. Up to 352 mg of this mineral can be found in one cup of milk, which is around 25% of the daily required requirement. Depending on where the milk comes from, these mineral amounts can change.
A great source of calcium is milk. The fundamental justification for milk consumption being necessary from childhood through old life is this. If one consistently consumes milk, their risk of developing osteoporosis can be decreased.
High quantities of calcium that are easily absorbed by the body are present in dairy products. Additional essential nutrients found in milk include proteins, potassium, vitamins A, D, and B12, to name a few. Calcium and potassium levels in the body are controlled by vitamin D, whereas potassium aids in blood pressure maintenance. Regular milk and milk product consumption has been demonstrated to lower the risk of diabetes and heart disease in addition to being linked to strong bones. A child’s diet can include milk and milk products in the form of fresh fruit milkshakes, chocolate, strawberry, or basic plain milk. Yogurt with flavors or toppings like fruit, vegetables, or honey are other healthy choices. Sandwiches with cheese or paneer are an excellent method to increase your calcium intake.
Wheat bran has significant levels of phytates, which, like in beans, might stop your body from absorbing calcium. The only food that seems to reduce the absorption of calcium in other foods consumed concurrently, unlike beans, is 100% wheat bran. For instance, your body can only absorb a portion of the calcium from milk when you consume it with 100% wheat bran cereal. Wheat bran is far less concentrated and unlikely to have a significant effect on calcium absorption in other foods like breads. You might wish to take calcium supplements at least two hours before or two hours after consuming 100% wheat bran if you take them.
Green leafy vegetables
This specific sort of vegetable is exceptionally high in calcium, as we’ve already said. We’re including kale, turnips, spinach, broccoli, and other veggies like savoy cabbage in this category. It is therefore advised to incorporate these items into your daily meals as much as you can.
With about 100 mg per cup, leafy greens are a fantastic source of calcium. They also provide additional minerals like vitamin C, magnesium, and potassium that are crucial for bone health. Simply eat them as a side dish or try adding them to soups, salads, or stir-fries.