The 10 Foods Rich in Calcium!
Foods rich in calcium help build strong and healthy bones, but also strengthen teeth, improve muscle contractions and even blood clotting. In addition, calcium deficiency can lead to numbness in fingers and toes, muscle cramps, seizures, lethargy, loss of appetite, and abnormal heart rhythms.
On the other hand, excess calcium (particularly from supplements) can lead to kidney stones, soft tissue calcification and increased risk of vascular diseases such as stroke and heart attack.
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However, calcium in any form is good for your body as long as it meets the daily requirement your body needs for proper functioning, as the recommended amount is about 1,000mg per day for a healthy adult. Some of the top calcium-rich foods are:
1. Milk: Milk isthe best source of calcium not only for children but also for adults. Also, calcium is in a form that can be easily digested and absorbed by your body. because every 200ml of milk contains about 240mg of calcium .
2. Yogurt: Yogurt is a good option for foods rich in calcium , in addition, it is an excellent source of protein and contains healthy bacteria for your gut. Low-fat yogurt provides more calcium than full-fat yogurt. because every 200 ml of low-fat yogurt contains about 410 mg of calcium , whereas full-fat yogurt contains only 300 mg of calcium .
3. White Beans: White beans are a good choice of calcium- rich foods . because every 100g of its consumption contains about 110 mg of calcium .
4. Broccoli: Broccoli is an excellent source of calcium , folic acid, antioxidants, fiber and vitamins A. In addition, every 100g of its consumption contains about 210 mg of calcium .
5. Oranges: Citrus fruits like oranges are not only rich in calcium but also contain vitamin D which is essential for absorbing calcium in the body. In addition, every 100 ml of your juice contains about 39 mg of calcium .
6. Cabbage: Cabbage is one of the most used vegetables in the world, because it is rich in many nutrients, it is mainly because it is a good alternative to foods rich in calcium . because every 100g of its consumption contains about 130 mg of calcium .
7. Sardines: Sardines areknown for being a source of a good fat, omega 3. However, sardines are also rich in calcium , since every 100g contains about 440 mg of calcium . In addition, they are also rich in vitamin D, vitamin D is essential in the absorption of calcium in the body.
8. Sesame Seed: Sesame Seed is a good option for foods rich in calcium , because every 100g of its consumption contains about 420 mg of calcium .
9. Flaxseed: Flaxseed isa good alternative to foods rich in calcium , because every 100g of its consumption contains about 200 mg of calcium , however, it is recommended to pay attention to this food as it is highly caloric. That same amount provides about 490 calories.
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10. Almonds: Every 100g of almonds contains about 137mg of calcium .