Calcium is an essential mineral that not only helps to build strong bones and teeth, but it also helps to reduce high blood pressure, manage weight, and lower the risk of certain types of cancer. It's important to make sure that your diet includes plenty of foods high in calcium.
Here's a list of 5 calcium rich foods:
1. Milk – It Does A Body Good
If you're a milk drinker, then you shouldn't have to worry about getting enough calcium. According to the USDA nutrient database, one cup of milk contains 300mg of calcium! The FDA's recommended daily allowance of calcium is 1,000mg. Most cheeses and other dairy products also contain high levels of calcium.
2. Yogurt – Calcium Plus Probiotics
One cup of yogurt contains 300 to 400mg of calcium. Yogurt also has an added benefit: bacteria. Don't worry; it's not the type of bacteria that will give you an infection. The probiotic bacteria in yogurt helps with digestion and can also boost the immune system. I prefer kefir, a yogurt-like fermented milk drink that contains a long list of beneficial probiotics.
3. Collard Greens – Leafy Green Goodness
Most people get their calcium from dairy products like milk, cheese, and yogurt, but this can be a problem if you're vegan or lactose intolerant. In this case, you should eat leafy green vegetables as often as possible.
Spinach, Popeye's favorite, comes to mind as a popular leafy green vegetable, but it's not the best choice for calcium. One cup of cooked spinach contains 245mg of calcium; however, spinach also contains oxalate, which drastically reduces the absorption of calcium. A better choice for calcium would be collard greens, which contain 357mg of calcium that's better absorbed. Other clacium rich greens include bok choy, kale, turnip greens, and mustard greens.
4. Cowpeas – The Legumes That Moo
Okay, so cowpeas don't really moo! I honestly have no idea why they're called cowpeas. (If you do, please let me know!) In any case, cowpeas contain 211mg of calcium per cup. In the United States, black-eyed peas are the most common variety of cowpeas (and with their dark "eye," it's easy to see why they're called black-eyed peas). Other legumes high in calcium include great northern beans, kidney beans, soybeans, and navy beans.
5. Almonds – Nutty Bone Builders
Almonds are a good source of calcium, fiber, and protein. One cup of almonds contains 324mg of calcium. Brazil nuts also contain a lot of calcium, as well as tahini seed paste, which is a main ingredient in hummus. Chickpeas, the other main ingredient in hummus, also contain a fairly high amount of calcium. So think twice before you buy that generic veggie dip; hummus is a much healthier choice.
Other foods high in calcium include calcium-set tofu and calcium-fortified foods like many breakfast cereals and orange juices.
Vitamin D improves the absorption of calcium. Be sure to get your daily dose of natural vitamin D by spending some time in the sun. Alcohol, on the other hand, can reduce the intestinal absorption of calcium, so put down that bottle if you're concerned about your calcium levels!
Diets high in protein, especially animal protein, can cause an increased loss of calcium in the urine. If you consume a lot of protein, it's important to make sure you're eating a substantial amount of calcium rich foods.
To help the calcium do its job, you should do some type of weight-bearing exercise to build your bones. This will help to prevent osteoporosis later in life. And remember, weight-bearing exercise doesn't necessarily mean pumping iron and grunting. Walking, jogging, and dancing are also forms of weight-bearing exercise.
Can you recommend any other foods high in calcium?
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