The body needs calcium-rich foods to produce and maintain strong bones. Calcium is required for the movement of muscles as well as the transmission of messages by the central nervous.
Calcium is not only the most plentiful mineral in the body, but it is also extremely beneficial to one’s health. It makes up a large portion of your bones and teeth, as well as contributing to heart health, muscle function, and nerve communication.
Most individuals should eat at least 1,000 mg of calcium every day, while specific populations, such as adolescents, postmenopausal women, and the elderly, require a larger quantity.
Although dairy products such as milk, cheese, and yogurt are particularly high in calcium, there are many calcium-free options.
Here are 15 calcium-rich foods, several of which are dairy-free.
1. Seeds as calcium-rich foods
Poppy, sesame, celery, and chia seeds, for example, are little nutritious powerhouses that are strong in calcium. One tablespoon (9 grams) of poppy seeds, for example, contains 127 mg of calcium, or 10% of the Daily Value (DV).
Seeds are also high in protein and good fats. Chia seeds, for example, are high in plant-based omega-3 fatty acids. In 1 tablespoon (9 grams), sesame seeds provide 7% of the daily value for calcium, as well as other minerals like copper, iron, and manganese.
Many seeds are high in calcium and also include other essential elements like protein and healthy fats.
One tablespoon (9 grams) of poppy seeds provides 10% of the daily value for calcium, whereas a serving of sesame seeds provides 7%.
The majority of cheeses are high in calcium. Parmesan cheese has the greatest, with 242 mg per ounce, or 19% of the daily requirement (28 grams). Softer cheeses usually have fewer.
For example, 1 ounce (28 grams) of Brie contains only 52 mg, or 4% of the daily value.
Additionally, calcium from dairy products is more easily absorbed by the body than calcium from plant sources. Cheese is very high in protein. Cottage cheese is high in protein, with 23 grams per cup.
Furthermore, aged, hard cheeses have a low lactose content, making them easier to digest for lactose-intolerant persons. Dairy products may also have health benefits.
According to one evaluation of 31 studies, increasing dairy consumption may be linked to a lower risk of heart disease.
Another study discovered that drinking milk and yogurt on a regular basis was connected to a reduced risk of metabolic syndrome, a condition that increases your risk of heart disease, stroke, and type 2 diabetes.
Full-fat cheese, on the other hand, can be heavy in saturated fat and calories. Some cheeses are also high in salt, which some people may need to avoid. Parmesan cheese has 19 percent of the daily value for calcium, while other cheeses, such as Brie, have only 4 percent. Despite its high saturated fat and calorie content, dairy consumption may reduce your risk of heart disease.
Yogurt is a fantastic calcium source. Probiotics, a type of helpful bacteria that can benefit immune function, cardiovascular health, and nutrient absorption, are abundant in many types of yogurt.
Plain yogurt has 23 percent of the daily need for calcium, as well as a healthy dose of phosphorus, potassium, and vitamins B2 and B12.
Low-fat yogurt may have an even higher calcium content, with 1 cup providing 34% of the daily value (245 grams).
Greek yogurt, on the other hand, is a terrific method to add more protein to your diet, but it has less calcium than regular yogurt.
In addition to offering a wide range of nutrients, some evidence suggests that eating yogurt on a daily basis may reduce the risk of heart disease and type 2 diabetes. Yogurt is one of the greatest calcium sources, with 1 cup supplying up to 34% of the daily value (245 grams). It’s also full of protein and other essential elements.
4. Sardines and canned salmon
Because their edible bones, sardines, and tinned salmon are high in calcium. A 3.75-ounce (92-gram) can of sardines contains 27% of the daily requirement, whereas 3 ounces (85 grams) of canned salmon with bones contains 19%.
These oily fish are also high in protein and omega-3 fatty acids, which can help your heart, brain, and skin stay healthy.
Smaller fish like sardines, while containing mercury, have low quantities.
Sardines and salmon also contain a lot of selenium, a mineral that can help prevent and reverse mercury damage.
Sardines and canned salmon are high in omega-3 fatty acids.
A can of sardines provides 27% of the daily value for calcium, whereas 3 ounces (85 grams) of canned salmon provides 19%.
5. Beans and lentils
Fiber, protein, and minerals such as iron, zinc, folate, magnesium, and potassium are abundant in beans and lentils. Winged beans, for example, provide 244 mg of calcium, or 19 percent of the daily value, in a single cooked cup (172 grams)
White beans are another good source, with 1 cup (179 grams) of cooked white beans providing 13% of the daily requirement. Other beans and lentil varieties contain less, ranging from 3-4 percent of the daily value (DV) per cup (175 grams).
Beans, it turns out, are responsible for many of the health benefits associated with plant-based diets.
Beans, in fact, may help lower LDL (bad) cholesterol levels and cut your chance of developing type 2 diabetes, according to a study.
Beans are a nutrient-dense food. Cooked wing beans give 19 percent of the daily value for calcium in one cup (172 grams), but other types supply 3–12 percent in the same serving size.