We know we need to eat calcium-rich foods for optimal bone health (who among us hasn’t drunk a glass of milk every night as a child just to grow a few inches taller?), but this vital nutrient does a lot to keep our bodies functioning properly. “Calcium is the most abundant and essential mineral for our bodies,” says Samantha Dieras, director of Ambulatory Nutrition Services at Mount Sinai Hospital. “It’s most notable for its role in bone and teeth health, but it also supports muscle and nerve function and is involved in blood clotting.”
While calcium can be found in supplements and multivitamins, the best and easiest way to consume calcium is through foods. Dieras says to look at dairy products and vegetables as main sources of nutrients. You’ll also find plenty in some of your favourite fish dishes and fortified foods. The most common calcium-rich foods that you can incorporate into your diet include the following:
Milk
One can’t think of calcium without thinking of milk. According to the US Department of Agriculture (USDA), one cup of whole milk contains 306 milligrams (mg) of the nutrient.
Yoghurt
Another dairy product you can turn to for your calcium fix is yoghurt. The USDA says that 100 grams (g) of plain yoghurt contains 127mg of the nutrient.
Cheese
A love of cheese also has its health benefits. It is packed with calcium and according to the USDA, half a cup will get you 289mg of calcium.
Chia seeds
These small seeds pack a nutritional punch. Two tablespoons provide 180mg of calcium, along with fibre and omega-3 fatty acids.
Salmon
Packed with vitamins and nutrients (and really delicious if you love fish), salmon is one of the healthiest food options you can consider. According to the USDA, 3 ounces of salmon with bones contain 181mg of calcium.
Kale
Vegetables often don’t get talked about enough when it comes to high calcium content, but they’re a great non-dairy option. One cup of kale, for example, has 177mg of calcium, according to the USDA.
Broccoli
Dieras says another easy vegetable to incorporate into your diet for calcium is broccoli. According to the USDA, 100 g of the vegetable contains 46mg of the nutrient.
Bok choy
This leafy green typically found in many delicious Asian dishes is packed with calcium. The USDA says one cup will get you 185mg of nutrients.
Spinach
There are very few downsides to eating spinach (unless you’re allergic, of course). Packed with so many vitamins and nutrients, it also contains 245mg of calcium in one cup when cooked.
Tofu
You can reach almost half your required daily intake of calcium with tofu. According to the USDA, ½ a cup contains 434mg of the nutrient.
Sesame seeds
These tiny seeds are surprisingly rich in calcium. Just one tablespoon contains around 88mg of calcium and they can be easily added to salads, stir-fries or smoothies. Tahini, a paste made from sesame seeds is also a good source.
Disclaimer : This story is auto aggregated by a computer programme and has not been created or edited by DOWNTHENEWS. Publisher: vogue.in
