Calcium is very important for your health and you have more calcium in your body than any other mineral. It makes up much of your bones and teeth and good plays a role in heart health, muscle function, and nerve signaling.
The best foods rich in calcium are dairy products like milk, cheese, and yogurt. However, many non-dairy sources are also high in the mineral. These include seafood, leafy greens, dried fruit, and various foods that are fortified with calcium.
Here are 10 food that is rich in calcium.
Seeds are tiny nutritional powerhouses. Some are rich in calcium, including sesame, celery, and chia seeds. Seeds also provide protein and healthy fats. For example, chia seeds are very rich in plant-based omega-3 fatty acids.
Most cheeses are excellent sources of calcium. Parmesan cheese has the most. Softer cheeses tend to have less. Many other varieties fall in the middle. There are many types of cheese that are packed with protein, such as cottage cheese. However, always keep in mind that full-fat cheese is also rich in fat and calories.
Yogurt is an excellent source of calcium. Many types of yogurt are also rich in probiotic bacteria, which have various health benefits. Low-fat yogurt may be even higher in calcium. While Greek yogurt is a great way to get extra protein in your diet, it provides less calcium than regular yogurt.
4. Sardines and Canned Salmon
Sardines and canned salmon are rich with calcium. These oily fish provide high-quality protein and omega-3 fatty acids, which are healthy for your heart, brain, and skin. Some seafood may contain mercury, smaller fish such as sardines have low levels. Both of them have high levels of selenium, a mineral that can prevent and reverse mercury toxicity.
5. Beans and Lentils
Beans and lentils are high in fiber, protein, and micronutrients. They also boast lots of iron, zinc, folate, magnesium, and potassium. Some varieties also have decent amounts of calcium. White beans are also a good source. Moreover, beans are credited with being one of the reasons why plant-rich diets are so healthy.
Out of all nuts, almonds are among the highest in calcium. Almonds also provide fiber as well as healthy fats and protein. In addition, they’re an excellent source of magnesium, manganese and vitamin E. Eating nuts may help lower blood pressure, body fat, and other risk factors for metabolic disease.
7. Whey Protein
Whey protein is found in milk and has been extensively studied for its health benefits. It’s the best protein source and full of digested amino acids. Several have linked whey-rich diets to weight loss and improved blood sugar control. They are also exceptionally rich in calcium.
8. Some Leafy Greens
Dark, leafy greens are amazingly healthy, and some of them are rich in calcium. Greens have good amounts of this mineral include collard greens, spinach, and kale. Some varieties are rich in oxalates, which are naturally occurring compounds that bind to calcium, making some of it unavailable to the body. Although it has a lot of calcium, it’s less available than the calcium in low-oxalate greens, such as collard greens and kale.
9. Fortified Foods
One more way to get calcium is from fortified foods. However, always keep in mind that your body can’t absorb all calcium at once and it’s best to spread your intake throughout the day. Flour and cornmeal may also be fortified with calcium. This is why some bread, tortillas, and crackers contain high amounts.
Amaranth is a very highly nutritious pseudocereal. It’s a good source of folate and very high in certain minerals, including manganese, magnesium, phosphorus, and iron. The seeds and leaves of amaranth are very nutritious.