Calcium Rich Foods Keto

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Real Food for Health and Energy… Lose Weight with Calcium-Rich Foods Keto Calcium is one of the main nutrients for human health, especially healthy bone and teeth. However, calcium does not only help with the development of bones but also has an important role in several physiological processes in the body.

As Chantelle Hyndman, author of The Keto Diet, says: “Calcium is needed to release the energy from carbs and protein into useable forms the cells can grab onto.” This way she explains how important this mineral is for your whole body. You see, when your body isn’t getting enough dietary calcium, the body pulls from your own stored calcium.

This is because our bones act as a storage unit for calcium.  When you are not getting enough calcium from your diet, your body will begin to slowly leech calcium from the bones until the readings return to normal. This can lead to compromised bone strength and weakened bones making osteoporosis more likely.

Calcium-Rich Foods Keto

A low-carbohydrate diet can be a challenge to follow at first, and you might have found that an easy way to cut carbs is to cut dairy products. Unfortunately, although this might help you stick to a certain carb limit, it could also mean that you’re not getting enough calcium to meet the suggested daily requirement for good health.

One of the best dietary sources of calcium is milk, but dairy can pose a problem for people who are committed to their low-carb diet. “Low-carb people aren’t drinking milk because there are too many carbs in it,” explains dietitian Donna L. Weihofen, RD, MS, a nutritionist at the University of Wisconsin Hospital and Clinics in Madison.

Other commonly recommended sources of calcium, such as fortified cereals and juices, also are unfriendly to the low-carb diet as they are almost all carbohydrates. So, what’s a low-carb dieter to do? Fortunately, there are many options — including a little bit of the gold standard itself, milk.

Why Calcium Counts

First, understand why calcium is one of those nutrients you can’t afford to skimp on:

  • Calcium is essential to your body’s health. Your body needs calcium every day to run its various systems (heart, nerves, hormones) correctly and will borrow it from your bones if you don’t eat enough.
  • Calcium helps maintain bone strength. You reach your peak bone mass in your 20s, after which your body stops aggressively building bones and enters a maintenance phase. Consuming enough calcium every day (and doing other bone-healthy things like weight-bearing exercise) helps keep your bones strong.
  • Dietary calcium may help you lose weight and keep it off. Several studies have shown a diet that includes foods rich in calcium may help with weight loss and help keep you from gaining the weight back.

Low-Carb Sources Of Calcium

Healthy adults need 1,000 milligrams of calcium daily up to age 50, and 1,200 mg after that. Keep in mind that one 8-ounce glass of milk has only 11 carb grams, yet delivers about 300 mg of calcium — and can easily fit into a low-carb diet. To get the rest of your calcium needs, add these low-carb foods that offer an equivalent amount of calcium to your menus:

  • Canned fish with bones, like salmon and sardines, 3 to 4 ounces
  • Hard cheese, like Swiss and cheddar cheese, 1 1/2 ounces
  • Dark leafy greens, like spinach, kale, and turnip greens, 1 1/2 cups cooked
  • Calcium-fortified, unsweetened soy drinks (check labels, as calcium varies by brand)
  • Broccoli, 2 ¼ cups cooked

In general, you can determine how much calcium is in a packaged food by looking at the daily value percentage and adding a zero. If the label says it has 10 percent of your daily calcium, you know that is 100 mg.

Related Post: Daily Calcium Requirement Male

Although dietary sources of calcium are generally recommended as the best way to get calcium, taking a supplement to make up for the difference is also an option. Talk to your doctor about the best one for you.

Calcium is an important consideration in the construction of a low-carb diet — fortunately you have many options for meeting your body’s calcium needs.

Keto Foods Which Are High In Calcium

People can no longer eat the same foods that they used to get their calcium from on a Ketogenic Diet. You need to consume 1000 mg of calcium per day from your food on a Keto Diet.

The Ketogenic diet is getting more popular each day. With more people getting health conscious, the Ketogenic diet is getting some love each day. Everyone is impressed by the results of following a Ketogenic diet. Its effectiveness is proven and acclaimed. Many researchers have confirmed that it has obvious results. A ketogenic diet stimulates a natural biochemical process called Ketosis, which will be discussed in the article. People not following the ketogenic diet, have the excuse that the diet has quite tough execution and yes, the bland carb-deficient food! (which isn’t true, however).

People usually, can no longer eat the same foods that they used to get their calcium from, on a Ketogenic Diet. It’s quite complicated and you have to compromise at times. You want to start eating healthy, but at the same time don’t want to miss some essential nutrients like calcium. We understand and thought of doing something about it.

On a Ketogenic diet, you need to make sure that your body is getting the right amount of essential nutrients. The lack of these nutrients in your diet will only harm you. It’s thus very important, on a keto diet, to know what you are eating, and what it is giving you. It’s said that you become what you eat. And on a Ketogenic diet, the quote seems to hold its position way firmly.

One of the most important nutrients is Calcium. Whether you are on a Ketogenic diet or planning to go with the one, you might want to know where to get this calcium from. And you don’t need to worry! We have sorted out things for you.

Calcium is an essential nutrient your body needs in small quantities. Besides strengthening your bones, calcium also helps your blood clot so you don’t bleed out from minor wounds, promotes muscle contraction, and has a role in helping your heart pump blood.

There’s also one more reason to include plenty of calcium-rich foods in your diet: you naturally lose calcium when you sweat and excrete. Since you will take more than normal pee breaks when you are on ketosis, you tend to lose more calcium than ever. You also lose calcium when you lose hair, skin, and nails.

Typically, you need to consume 1000 mg of calcium per day from your food on a Keto Diet. And you should know how important calcium is for you. You shouldn’t compromise on calcium intake as it can lead to various health problems.  Here is a complete guide we have compiled for you. These Keto-friendly foods are high in calcium and will help you get the required dose of calcium even when you are on a Ketogenic diet.

1. Broccoli

Calcium content : 1 cup cooked, 62 mg

In addition to its Calcium content, Broccoli is a good source of immune-boosting Vitamin C too. The calcium content, however, is quite low and you would like to combine it with some other calcium boosting foods.

Broccoli is a cruciferous vegetable, alongside cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips.

Also, Broccoli helps in Cancer Prevention, Lowering Cholesterol Levels, and improving Eye Health. Broccoli has a reputation as a superfood. It is low in calories but contains a wealth of nutrients and antioxidants that support many aspects of human health.

2. Sesame Seeds

Calcium content : 100 g, 1000 mg

In addition to their Calcium content, Sesame seeds help lower cholesterol levels, reduce blood pressure, balance hormone levels, and enhance nutrient absorption.

Sesame seeds add a nutty taste and a delicate, almost invisible, crunch to many Indian dishes. They are also the main ingredients in the wonderful Middle Eastern sweet called halvah.

3.  Sunflower Seeds

Calcium content : 1 oz, 20 mg

In addition to their Calcium content, these seeds are also a good source of antioxidant-rich vitamin E and Copper.

Perhaps the best aspect of sunflower seeds is their versatility as a food source. Sunflower seeds are more commonly eaten as a snack than as part of a meal. They can also be used as garnishes or ingredients in various recipes.

4.  Chia Seeds

Calcium Content: 3.5 Ounce serving, 631 mg

In addition to their Calcium content, Chia Seeds are a good source of omega fatty-3 acids, fiber, antioxidants, and Iron.

They are an excellent source of Omega 3 fatty acids, rich in antioxidants, and have fiber, iron, and calcium.

5.  Kale

Calcium Content: 100 grams serving, 254 mg

It has a versatile use in numerous recipes, especially in Asia. In addition to its Calcium content, Kale is high in fiber and water. Both of this help prevent constipation & promote a healthy digestive tract. Kale is a go-to for your calcium needs when you are considering Keto veggies.

It also contains B vitamins and vitamin C which promote iron absorption.

6.  Almonds

Calcium Content: 1 Ounce serving, 200 mg

In addition to their Calcium content, Almonds are also rich in fiber, manganese, and vitamin E.

Eating Almonds helps lower blood pressure, body fat, and other risk factors for metabolic disease.

Almonds are nutrient-rich seeds, not fruits, from the almond tree. Almonds are rich in energy, fiber, protein, and a number of essential vitamins and minerals, such as B-vitamins, potassium, magnesium, and zinc.

7.  White Beans

Calcium content : 1 cup, 161 mg

In addition to their Calcium content, White Beans are rich in resistant starch that increases metabolism and helps promote fat oxidation, and prevents long-term fat accumulation. These are also rich in folate, vitamins, potassium, magnesium, and iron.

Eating these foods alone for fulfilling your calcium needs may not be the best idea but combining two or three of them, based on the recipe, will really help you with your calcium intake. These would also help you get rid of your ‘what to eat’ dilemmas, and add flavor to your boring meals.

The Bottom line is: “Stick to these foods to get calcium on a Ketogenic Diet as Calcium is a super important mineral”.

People can no longer eat the same foods that they used to get their calcium from on a Ketogenic Diet. You need to consume 1000 mg of calcium per day from your food on a Keto Diet.

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