Top 22 Calcium Rich Foods!

The main foods rich in calcium , as it is one of the main materials used by the body for the mineralization of bones and teeth. It is also used in many different cellular processes, such as nerve and muscle function and blood clotting.

When dietary calcium is too low, calcium is leaked from the bones and is instead used for functions necessary for survival. This, in turn, makes the bones brittle and brittle.

The first thing most people think of when they hear calcium is “milk.” This is mainly because the American dairy industry heavily promotes the consumption of milk as a human’s only source of calcium.

What they often fail to let people know is that there are many other excellent sources of calcium. Where do you ask? Well, plant foods, of course! Calcium from plant sources is well absorbed by the body, and can range from celery to foods containing more superior calcium, such as chia seeds and broccoli.

The recommended daily calcium intake for adults aged 19-50 years and men 51-70 years is 1000 mg per day, while for women over 51 and men over 70 it is 1200 mg per day. Research suggests that diets containing these amounts of calcium, or more, may help reduce the risk of fractures and osteoporosis as you age.

A diet rich in protein, namely animal protein, results in a greater loss of calcium in the urine, which can be directly correlated with an increased risk of fracture. Eating a low-protein diet rich in fruits and vegetables will ensure that your body is absorbing the vitamins and minerals from your food, rather than having these minerals stripped from your bones to be used or excreted elsewhere.

Below is a list of plant foods that contain high amounts of calcium:

• 1. Chia Seeds (2 oz = 600 mg)
• 2. Sesame seeds (1 tablespoon = 90 mg)
• 3. Kohlrabi (1 cup = 390 mg)
• 4. Almonds (1/4 cup = 94 mg)
• 5. Kale (1 cup = 357 mg)
• 6. Spinach (1 cup = 250 mg)
• 7. Brazil nuts (1/4 cup = 55 mg)
• 8. Broccoli (1 cup = 178 mg)
• 9. Okra (1 cup = 135mg)
• 10. Pumpkin seeds (55 mg per 100 grams)
• 11. Pumpkin (1 cup = 84 mg)
• 12. Green beans (1 cup = 58 mg)
• 13. Blackberries (1 cup = 55 mg)
• 14. Celery (1 cup = 54 mg)
• 15. Cabbage (1 cup = 50 mg)
• 16. Artichoke (1 artichoke = 40 mg)
• 17. Blackcurrants (1 cup = 38 mg)
• 18. Onion (1 cup = 36 mg)
• 19. Brussels sprouts (1 cup = 36 mg)
• 20. Asparagus (1 cup = 28 mg)
• 21. avocado ( 1 avocado = 18 mg of calcium)
• 22. Coconut meat (1 cup = 11 mg)