Top 9 Calcium Rich Foods To Add In Your Daily Diet

 

Minerals play a crucial role in our body; one of the most important mineral is calcium.  In fact your body has more calcium than any other minerals.

Calcium play a vital role in keeping your teeth and bones strong and also plays an important role in keeping muscle function, heart and nerve signalling healthy.[1]

According to a research article from the US National Library of Medicine calcium reduces hypertensive disorders, prevents osteoporosis, and keeps cholesterol in check. A shortage of calcium in one’s body can cause pain in the legs, knees, and arms.  However, a large percentage of the population doesn’t meet their calcium needs through their diet. [2]

The recommended daily index of calcium may vary according to the age or natural deficiency. Children from 9 to 11 require 1000 mg of calcium, an adolescent from 12 to 18 year old require 1300 mg of daily calcium and an average healthy adult needs at least 1000 mg whereas women aged 50 or above require 1300 mg of calcium every day.

Calcium-rich foods are a really good source of fiber, minerals, and protein. Here are 9 calcium rich food that you should definitely add in your daily diet.

1. Parmesan cheese

Parmesan cheese is not only a brilliant source of calcium but it also offers a good source of protein, fat, vitamins (A, B6 & 12), and is low in lactose! A 100 grams of parmesan gives about 90% of the daily required intake of calcium.

In a study it was found that eating cheese daily was linked to a lower risk of metabolic syndrome, which raises your risk of heart disease, stroke and type 2 diabetes. [3]

Everyone loves cheese and now you have a reason to go for it. However you should also consider that full-fat cheese is also high in fat and calories.

How to add them: You can add this delicious delicacy in  mac and cheese  to keep cheese in your healthy diet. Enjoy your cheesy meal with vegetables and fresh fruit to make it more nutritious.

The following nutrition information is provided by the USDA for one slice  (28.4g) of parmesan cheese.

• Calories  122
• 8 gram of fat
• 433.5 mg of sodium
• 1.2 gram of Carbohydrates
•  0 gram of fiber
• 0 gram of sugar 
• 11 gram of protein

2. Yogurt

Yogurt is an excellent source of calcium and vitamin.

Yoghurt is a dairy product rich in live probiotic bacteria, that keep your gut healthy. Every 100 grams of yoghurt contain about 85-100 mg of calcium. Yoghurt is also good for those who are lactose intolerant as it is easy to digest and cleansing for the digestive tract

A cup of plain yoghurt [245g] contain 30% of RDI for calcium as well as potassium, phosphorous, vitamin B2 and vitamin B12. However if you are worried about fat, you can go for low-fat yoghurt which also has a higher content of calcium. 

How to add them: You can use a yogurt-based dressing as a dip for savory crunchy vegetables like broccoli, carrots or celery. Top yogurt with fruit such as blueberries, raspberries, strawberries or melon to satisfy your sweet tooth. Yummy!

The following nutrition information is provided by the USDA for 1 cup (8 ounces or 235g) of plain whole milk yogurt.

• Calories: 149
• 8 gram of fat
• 113mg of sodium
• 11.4 gram of carbohydrates
• 0 gram of fiber
• 11.4 gram of sugar
• 8.5 gram of protein

3. Figs

Both dried and raw figs are packed with antioxidants, fibers, and a whole lot of calcium. 1 cup of dried fig contain 242 mg of calcium.

These are also loaded with magnesium, this fruit helps in keeping the heart beat steady and maintaining muscle function. In fact dried figs provide 5% of the RDI for calcium in one ounce (28 grams). figs aso provide decent amounts of potassium and vitamin K.

How to add them: You can eat them raw, grilled, roasted, or dried. It is best to have 3-4 of them every morning, soaked in water on an empty stomach. Figs are a natural, healthy ingredient to use in desserts, smoothies, or when sweetening yogurt and cottage cheese.

The following nutrition information is provided by the USDA for one small (40g) raw fig measuring 1-1/2" in diameter.

• Calories: 30
• 0.1 gram of fat
• 0.4mg of sodium
• 7.7 gram of carbohydrates
• 1.2 gram of fiber
• 6.5 gram of sugar
• 0.3 gram of protein

4. Almonds

Almonds are one of the most popular calcium rich Indian foods recommended by dieticians. One ounce of almonds or about 22 nuts, delivers 8% of the RDI.

They are also a rich in fibre, magnesium, manganese, vitamin E, fats, and protein which help in lowering blood pressure, body fat, and other risk factors for metabolic diseases.They also helps in reducing the risk of heart disease. Also, almonds are an amazing source for improving your memory.

Studies have also found that almonds can help in reducing cholesterol levels by 3%.

How to add them: Almonds can add crunch and flavor to salads, yogurt, or oatmeal. You can also switch your regular peanut butter with almond butter. Almonds can even be used as a replacement for breadcrumbs when making stuffing.

The following nutrition information is provided by the USDA for 1 ounce  (28g) or about 24 whole unsalted almonds.

• Calories: 164
• 14.2 gram of fats
• 0mg of sodium
• 6.1 gram of carbohydrates
• 3.5 gram of fiber
• 1.2 gram of sugar
• 6 gram of protein

5. Amaranth (Rajgira)

Amaranth is highly nutritious. One cup of cooked amaranth grain delivers 116 mg of calcium or 10-12% of the RDI.

You can use or cook amaranth similar to a rice or couscous dish. A 100 g serving of amaranth seeds, in flour or grain form, provides you with 330 mg of calcium. 

Amaranth are good source of folate and very high in certain minerals, including manganese, magnesium, phosphorus and iron. It is also a good source of other nutrients including vitamin B6, folate, copper, and selenium.

How to add them: You can enjoy them as a side dish or add veggies and another protein source to make a complete and balanced meal. You can boil amaranth like you would boil any other grain. However they may require more water.

This nutrition information is provided by the USDA for a half-cup serving (123g) of cooked amaranth with no added fat or salt.

• Calories: 125.5
• 1.9 gram of fat
• 7mg of sodium
• 23 gram of carbohydrates
• 2.6 gram of fiber
• 16.2 gram of starch
• 4.7 gram of protein

6. Bok choy (Chinese Cabbage)

These vegetables are a good supply of nutrients and are low in calories. A 100 g serving of raw bok choy provides 105 mg of calcium.

They are also good source of iron, phosphorous,  calcium,  magnesium, zinc and vitamin K that can  contribute to  building and maintaining bone structure and strength.

According to an article in the American Journal of Clinical Nutrition, people should increase their intake of potassium. Some evidence shows that consuming 4,700 mg of potassium daily decreases blood pressure caused by high sodium intake. [4]

How to add them: You can eat them raw. You may ​saute  bok choy with chopped snow peas and mushrooms in a frying pan with a little oil and season to taste.

The USDA provides the following nutrition information for 1 cup (70g) of raw, shredded bok choy.

• Calories: 9.1
• 0.1 gram of fat
• 45.5mg of sodium
• 1.5 gram of carbohydrates
• 0.7 gram of fiber
• 0.8 gram of sugar
• 1.1 gram of protein

7. Tofu (Bean curd)

Tofu is a gluten-free and low-calorie food that contains no cholesterol and helps fight cardiovascular diseases, type 2 diabetes, liver damage, and also offers relief for certain symptoms of menopause.  It is an excellent source of calcium too.

Around half cup of fortified tofu has 250 to 800 mg of calcium. Tofu provide us with 53% of the daily dietary recommendation of calcium (per 100 gram of tofu). They are also rich in proteins, fibre, and iron.

How to add them: You can add it to a smoothie or stir-fry or scramble it (just like you would eggs). You may also marinate slices of tofu and bake, grill or broil it.

The following nutrition information is provided by the USDA for a one-quarter cup (or 81 grams) of firm tofu.

• Calories: 117
• 7 gram of fat
• 11mg of sodium
• 2.2 gram of carbohydrates
• 1.9 gram of fiber
• 14 gram of protein

8. Milk

Milk is one of the best and cheapest calcium sources. It works amazing for building bones from childhood to adulthood, a cup of milk includes 280 mg of calcium of the recommended 1000 mg.

Cow milk and goat milk is rich in calcium as compared to buffalo milk. It is also a good source of selenium, potassium, pantothenic acid, thiamin, and zinc.

How to add them: You know you can enjoy them as it is or add to hot and cold beverages such as coffee, tea, cocoa, and smoothies.  You may also use them as a base for gravy or sauces.

The following nutrition information is provided by the USDA for 1 cup (8 ounces) of reduced fat (2%) milk.

• Calories: 122
• 4.8 gram of fat
• 115mg of sodium
• 12 gram of carbohydrates
• 0 gram of fiber
• 12 gram of sugar

Also read: Best plants based milk to replace regular milk.

9. Oranges

We all know orange helps in boosting our immune system. While oranges may be known for their high vitamin C levels, a 100 g serving of oranges can account for 40 mg of calcium. 

However oranges offer a lot more like calcium, potassium, fiber, and folate making them a nutritious option. Plus they're easy to find, eat, store, and cook with.

This low-calorie fruit contributes to clear skin, lower blood pressure, improves cardiovascular health, and the presence of fibre helps with weight management and controlling diabetes.

How to add them: You can include them raw or add them to salads, sauces, or desserts. They offer sweet flavor and beautiful coloring you may grate or julienne the zest for sauces or garnish.

The following nutrition information is for one medium orange 2-5/8" in diameter (131g) and is provided by the USDA.

• Calories: 62
• 0.16 gram of fat
• 0mg of sodium
• 15.4 gram of carbohydrates
• 3.1 gram of fibre
• 12.2 gram of sugar

Also read: Amazing benefits of citrus fruits.

A Word From Healthyngreat

Calcium is an important mineral that is important that keeps your bones and teeth. Dairy products have the highest amount of calcium but there are many other sources which are a good alternative to it. Now you know top 9 food rich in calcium, try to add these calcium rich food items in your diet because consuming those food items will make your health well. If you are new to our blog and prefer our statistics please subscribe us and follow us and you will be notified everytime when we post some thing new.

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