Calcium-rich foods and fruits are essential for a healthy life. Calcium is a mineral that is naturally essential for human health. Essential means that the human body cannot synthesize calcium and it must be obtained from the food or environment. Calcium plays a very important role in bone formation and maintenance. It also plays a vital role in blood clotting, muscle contraction, nervous system functioning, and maintaining normal blood pressure levels.
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Calcium-Rich Foods And Fruits
Calcium heads the list of minerals that are included in the body. Calcium can indeed be found only in milk, cheese, and meat. The function of calcium in our body is to maintain the flexibility of the body to prevent rheumatoid pain and arthritis, for the security of the bones and teeth, and for memory, heart, and muscle action to keep. Calcium supplements should not be over-the-counter. Looking around your house can give you an idea of what you can choose: almonds, bananas, carrots, figs, prunes, or raisins. You may also want to purchase a vitamin supplement containing calcium.
Calcium has several important functions.
- helping build bones and keep teeth healthy
- regulating muscle contractions, including your heartbeat
- making sure blood clots normally
A lack of calcium could lead to a condition called rickets in children, and osteomalacia or osteoporosis in later life.
Sources of calcium
Sources of calcium include:
- milk, cheese, and other dairy foods
- green leafy vegetables – such as curly kale, okra but (Calcium Rich Foods And Fruits)not spinach (spinach does contain high levels of calcium but the body cannot digest it all)
- soya drinks with added calcium
- bread and anything made with fortified flour
- fish where you eat the bones – such as sardines and pilchards
How much calcium do I need?
Adults aged 19 to 64 need 700mg of calcium a day.
You should be able to get all the calcium you need from your daily diet.
What happens if I take too much calcium?
Taking high doses of calcium (more than 1,500mg a day) could(Calcium Rich Foods And Fruits) lead to stomach pain and diarrhea.
What does the Department of Health and Social Care advise?
You should be able to get all the calcium you need by eating a(Calcium Rich Foods And Fruits) varied and balanced diet.
If you take calcium supplements, do not take too much as this could be harmful.
Taking 1,500mg or less a day is unlikely to cause any harm.
A Guide to Calcium-Rich Foods
We all know that milk is a great source of calcium, but you may be surprised by all the different foods you can work into your diet to reach your daily recommended amount of calcium. Use the guide below to get ideas of additional calcium-rich foods to add to your weekly shopping list.
|Produce||Serving Size||Estimated Calcium*|
|Collard greens, cooked||1 cup||266 mg|
|Broccoli rabe, cooked||1 cup||100 mg|
|Kale, cooked||1 cup||179 mg|
|Soybeans, cooked||1 cup||175 mg|
|Bok Choy, cooked||1 cup||160 mg|
|Figs, dried||2 figs||65 mg|
|Broccoli, fresh, cooked||1 cup||60 mg|
|Oranges||1 whole||55 mg|
|Seafood||Serving Size||Estimated Calcium*|
|Sardines, canned with bones||3 oz||325 mg|
|Salmon, canned with bones||3 oz||180 mg|
|Shrimp, canned||3 oz||125 mg|
|Dairy||Serving Size||Estimated Calcium*|
|Ricotta, part-skim||4 oz||335 mg|
|Yogurt, plain, low-fat||6 oz||310 mg|
|Milk, skim, low-fat, whole||8 oz||300 mg|
|Yogurt with fruit, low-fat||6 oz||260 mg|
|Mozzarella, part-skim||1 oz||210 mg|
|Cheddar||1 oz||205 mg|
|Yogurt, Greek||6 oz||200 mg|
|American Cheese||1 oz||195 mg|
|Feta Cheese||4 oz||140 mg|
|Cottage Cheese, 2%||4 oz||105 mg|
|Frozen yogurt, vanilla||8 oz||105 mg|
|Ice Cream, vanilla||8 oz||85 mg|
|Parmesan||1 tbsp||55 mg|
|Fortified Food||Serving Size||Estimated Calcium*|
|Almond milk, rice milk, or soy milk, fortified||8 oz||300 mg|
|Orange juice and other fruit juices, fortified||8 oz||300 mg|
|Tofu, prepared with calcium||4 oz||205 mg|
|Waffle, frozen, fortified||2 pieces||200 mg|
|Oatmeal, fortified||1 packet||140 mg|
|English muffin, fortified||1 muffin||100 mg|
|Cereal, fortified||8 oz||100-1,000 mg|
|Other||Serving Size||Estimated Calcium*|
|Mac & cheese, frozen||1 package||325 mg|
|Pizza, cheese, frozen||1 serving||115 mg|
|Pudding, chocolate, prepared with 2% milk||4 oz||160 mg|
|Beans, baked, canned||4 oz||160 mg|
The high protein content of the Western diet is often cited as a risk factor for osteoporosis or bone fractures. The calciuretic effect of ingesting purified proteins can result in a negative calcium balance. However, common protein sources such as meat also provide phosphorus, which reduces urinary calcium, and adding meat to the diet may have little or no effect on calcium balance. Although human balance results suggest that dietary phosphorus reduces protein-induced hypercalciuria, Kerstetter and Allen in a review of 15 studies conclude that the presence of phosphorus may not fully restore calcium balance and project that a negative calcium balance of only 25–30 mg/d could reduce body calcium (primarily from bone) by 10% per decade
10 Best Calcium Rich Foods For Kids:
1. Dairy Products:
It is believed that the best natural source of calcium is dairy products which include yogurt, cheese, and milk. While your kid may become fussy about milk as he grows older, he will love cheese and cottage cheese, so make sure you add it to your kid’s foods often.
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Soy milk and soybeans are yet another calcium-rich food for kids that you must make sure your kid has in his diet. You can add more soybeans to his foods for a nice and healthy twist. Thanks to the recent advancements, you may also find soy yogurt and cheese for extra variety.
Here’s another reason to give your kid a glass of freshly prepared orange juice for breakfast. Each orange contains around 50 mg of calcium. You could also choose to get fortified orange juice, but it does carry additives and flavoring agents.
Apart from boosting memory and brain power, almonds are also rich in calcium- around 110 mg of calcium in just 1/3 of rd cup of almonds. Using almond butter as an alternative to peanut butter is a great idea.
From chickpeas to canned white beans, there are many options when it comes to calcium-rich foods and they work great for kids. Blend some beans in a food processor and whip up some quick hummus and dips- your kid will love it.
Most kids tend to hate this little veggie, but in reality, it is one of the best foods for your kid. Broccoli is packed with calcium and many other important nutrients – try and sneak them into momos, pasta, and pizza sauces, and your kid won’t know as well as the difference.
7. Green Peas:
Versatile and fresh, a cup of green peas contains about 45 mg as well as of calcium. Adding them to your kid’s foods can ensure proper bone growth and development. What’s more, it is also thought that the vitamin K content of green peas may help preserve bone mineral density.
Most canned fishes like salmon, sardines, and tuna are good calcium sources for kids, so don’t hesitate before getting your kid a serving of any of these. Top themes well as with some cheese and watch your kid lick his plate clean.
From sardines to mackerel, fish has a multitude of benefits ranging from omega-3 acids to protein. However, there are a few varieties that are healthier as well as for you than others. Registered dietitian Julia Zumpano, RD, LD, breaks down the three fish that deserve more attention and three that you should avoid.
Sardines provide 2 grams of heart-healthy as well as omega-3s per 3-ounce serving, which is one of the highest levels of omega-3 and the lowest levels of mercury of any fish. They contain a great source of calcium and Vitamin D, so they support bone health, too. Other than fortified products, there are few other food sources of Vitamin D. They may as well as be packed in water, tomato juice, or olive oil. Read the label to make sure you don’t exceed your daily limits for sodium and fat.
“Since sardines are more likely to be sustainably caught, they’re a safe choice for pregnant and nursing women,” notes Zumpano.
Worried about encountering the entire fish, head intact? Today, only the edible portions are included. Try serving sardines sprinkled with lemon juice and 1 teaspoon of olive oil or with chopped tomatoes and basil, oregano, or another Italian seasoning. For a quick snack, serve sardines on whole grain crackers.
Beef is yet another good source of calcium; however, you may need to seek advice from your medical practitioner before introducing it to your kid. Make sure you cook the meat well to rule out the risk of salmonella infections.
Some of the highest calcium meats include anchovy, clams, crab meat, shrimp, beef, trout, chashu pork, pork, chicken breast, and canned tuna. Other calcium-rich meats are turkey, sausage, ham, chicken, salmon, and bacon.
We calculated the top meats for calcium by both their common measurement as well as in 200 calories, including by gender daily requirements.
10. Green Veggies:
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Apart from broccoli, other green veggies, particularly watercress, are a great source of calcium. Yes, most children do not like the idea of green leaves as a food, but who says you can’t add them to the green dips and pesto sauces or disguise them within a potato filling for a burger? These foods are the best natural sources of calcium, that will make sure your kid is well protected in terms of muscle and bone health. If you have more ideas, share them with us.
“Small amounts of calcium in other foods add up,” says Ellie Krieger, a registered dietitian who is a mother and an Everyday Health Healthy Eating expert. “But the real dose of calcium for most of us comes from dairy foods.” A cup of cow’s milk has about 300 mg of calcium, about the same as 1 cup of yogurt, 1 1/2 ounces of natural cheese, or 2 ounces of processed cheese. For children age 2 and older, switch to low-fat and nonfat dairy products. And when it comes to flavors, “it’s better to drink plain milk,” says Krieger, “but it’s better to drink flavored milk than no milk.”
What if your child can’t or won’t drink cow’s milk? A variety of foods contain added calcium, including milk, cheese, and yogurt made from soybeans. Soymilk without added calcium contains only about 10 mg per cup, and that calcium is difficult for the body to absorb. But calcium-fortified soymilk and soy products have as much calcium as cow’s milk and sometimes more. Use soy products as you would dairy products: Pour over cereal, pack in a lunch, or provide as a snack.