Top 10 Foods High In Calcium

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We’re going to look at the top 10 foods high in calcium.

Calcium is a mineral that all humans need, but it’s not always easy to get enough calcium into our diets. While it can be found in a host of foods, it also interacts with many other nutrients and minerals. In this article, we will look at the ten highest sources of calcium so you can incorporate them into your daily diet.

Top 10 Foods High In Calcium

Calcium helps you lose weight, studies show. “Really exciting research shows that if you get three servings of dairy daily, you’re not only preventing osteoporosis, but you’re enhancing weight loss,” says WebMD Weight Loss Clinic dietitian Kathleen Zelman, MPH, RD, LD.

However, that research has only involved dairy projects, she adds. “It seems there is a synergistic relationship between protein and calcium. Eating other calcium-rich foods, like collards, won’t do that.”

Calcium is a nutrient that all living organisms need, including humans. It is the most abundant mineral in the body, and it is vital for bone health.

Humans need calcium to build and maintain strong bones, and 99% of the body’s calcium is in the bones and teeth. It is also necessary for maintaining healthy communication between the brain and other parts of the body. It plays a role in muscle movement and cardiovascular function.

Calcium occurs naturally in many foods, and food manufacturers add it to certain products. Supplements are also available.

Alongside calcium, people also need vitamin D, as this vitamin helps the body absorb calcium. Vitamin D comes from fish oil, fortified dairy products, and exposure to sunlight.

Calcium plays various roles in the body. These include the following:

Bone health

Around 99% of the calcium in the human body is in the bones and teeth. Calcium is essential for the development, growth, and maintenance of bone.

As children grow, calcium contributes to the development of their bones. After a person stops growing, calcium continues to help maintain the bones and slow down bone density loss, which is a natural part of the aging process.

Females who have already experienced menopause can lose bone density at a higher rate than males or younger people. They have a higher risk of developing osteoporosis, and a doctor may recommend calcium supplements.

Muscle contraction

Calcium helps regulate muscle contraction. When a nerve stimulates a muscle, the body releases calcium. The calcium helps the proteins in muscle carry out the work of contraction.

When the body pumps the calcium out of the muscle, the muscle will relax.

Cardiovascular system

Calcium plays a key role in blood clotting. The process of clotting is complex and has a number of steps. These involve a range of chemicals, including calcium.

Calcium’s role in muscle function includesTrusted Source maintaining the action of the heart muscle. Calcium relaxes the smooth muscle that surrounds blood vessels. Various studies have indicated a possible link between high consumption of calcium and lower blood pressure.

Vitamin D is also essential for bone health, and it helps the body absorb calcium. Find out more about vitamin D and why we need it.

Other roles

Calcium is a co-factor for many enzymes. Without calcium, some key enzymes cannot work efficiently.

Studies have also suggested that consuming enough calcium can result in:

  • a lower risk of developing conditions involving high blood pressureduring pregnancy
  • lower blood pressure in young people
  • lower blood pressure in those whose mothers who consumed enough calcium during pregnancy
  • improved cholesterol values
  • a lower risk of colorectal adenomas, a type of non-cancerous tumor

Calcium’s Role in the Body

Calcium is a mineral that is needed for various functions in the body, including blood clotting and muscle contraction.  Almost all of the calcium in your body is found in your bones and teeth.  But after age 20-25, bone density declines, so calcium is essential in slowing down the loss of bone density. Your body is unable to produce new calcium, so it’s important that you consume calcium in your diet because when calcium is in short supply, your body will take it from your bones to function. Additionally, inadequate calcium intake significantly contributes to the development of osteoporosis.

Calcium is not only the most abundant mineral in the body but also very important for your health.

In fact, it makes up much of your bones and teeth and plays a role in heart health, muscle function, and nerve signaling

For most adults, it’s recommended to consume at least 1,000 mg of calcium per day, though certain groups require a higher amount, including adolescents, postmenopausal women, and older adults .

Although dairy products like milk, cheese, and yogurt are especially high in calcium, many dairy-free sources of calcium are available.

Nonetheless, calcium in any form is good for your body. Some of the top calcium-rich foods are:

1. Cheese ;

cheese, which can have many health benefits
Cheese is high in fat, so paying attention to portion size is important if you’re looking to lose weight.
Cheese is a food that’s full of contradictions. Is it healthy or not? Should it be considered an indulgence or part of your regular diet?

2. Yogurt :

Greek yoghurt in bowlGreek yogurt may benefit bone health.

Eating Greek yogurt may be good for health thanks to the nutrients it contains, including:

  • calcium
  • protein
  • probiotics
  • iodine

Yoghurt is an excellent source of calcium. Many types of yogurt are also rich in probiotics, a type of beneficial bacteria that can promote immune function, improve heart health, and enhance nutrient absorption . One cup (245 grams) of plain yogurt contains 23% of the DV for calcium, as well as a hearty dose of phosphorus, potassium, and vitamins B2 and B12

Low fat yogurt may be even higher in calcium, with 34% of the DV in 1 cup (245 grams)

On the other hand, while Greek yogurt is a great way to get extra protein in your diet, it delivers less calcium than regular yogurt .

In addition to providing a wide array of nutrients, some research also shows that regular consumption of yogurt may be linked to a lower risk of developing heart disease and type 2 diabetes

3. Milk ;

4. Sardines :

Spiced Sardines
  • Total Time30m
  • Prep Time20 m
  • Calories218
You either love sardines or can’t stand them. This recipe for Spiced Sardines will make everyone fall into one category: sardine lovers.

5. Dark leafy greens like spinach, kale, turnips, and collard greens

6. Fortified cereals such as Total, Raisin Bran, Corn Flakes (They have a lot of calcium in one serving.)

7. Fortified orange juice :

glass of orange juice with oranges

Finding the best orange juice is no small task. It’s the first drink many of us take in the morning, it’s a go-to cocktail mixer, and it comes in a staggeringly high number of pulp concentrations to suit every taste.

8. Soybeans :

closeup of soybeans

9. Fortified soymilk (Not all soymilk is a good source of calcium, so it’s best to check the label.)  : Most soy milk found in supermarkets and health food stores is fortified with added nutrients. This makes fortified soy milk a great source of calcium, which is the most common mineral in your body. Consuming enough calcium can help strengthen your bones and reduce your risk of osteoporosis.

soy milk
Made from soybeans, soy milk is high in protein and balanced in carbs and fat.

These days it seems as if the nondairy milk section is getting pretty crowded. The original plant-based alternative, soy milk, is still going strong, but you may be wondering how it stacks up against other popular picks, like almond, and more trendy sips, like oat, and whether or not it’s actually safe for both women and men. Here’s what you need to know to make the right choice for your diet.

10. Enriched breads, grains, and waffles :

Another review found that the regular consumption of milk and yogurt was linked to a lower risk of metabolic syndrome, a condition that raises your risk of heart disease, stroke, and type 2 diabetes.

However, keep in mind that full fat cheese can be high in saturated fat and calories. Certain cheeses also contain a lot of sodium, which some people may need to limit.

CALCIUM IN DIET

Calcium is the most plentiful mineral found in the human body. The teeth and bones contain the most calcium. Nerve cells, body tissues, blood, and other body fluids contain the rest of the calcium.

Function

Calcium is one of the most important minerals for the human body. It helps form and maintain healthy teeth and bones. A proper level of calcium in the body over a lifetime can help prevent osteoporosis.

Calcium helps your body with:

  • Building strong bones and teeth
  • Clotting blood
  • Sending and receiving nerve signals
  • Squeezing and relaxing muscles
  • Releasing hormones and other chemicals
  • Keeping a normal heartbeat.

These days it seems as if the nondairy milk section is getting pretty crowded. The original plant-based alternative, soy milk, is still going strong, but you may be wondering how it stacks up against other popular picks, like almond, and more trendy sips, like oat, and whether or not it’s actually safe for both women and men. Here’s what you need to know to make the right choice for your diet.

Calcium-rich foods

People can obtain calcium from a range of foods and drinks.

The following are good sourcesTrusted Source:

  • yogurt
  • milk
  • fortified dairy alternatives, such as soy milk
  • sardines and salmon
  • cheese
  • tofu
  • green leafy vegetables, such as broccoli, turnip leaves, watercress, and kale
  • many fortified breakfast cereals
  • fortified fruit juices
  • nuts and seeds, especially almonds, sesame, and chia
  • legumes and grains
  • cornmeal and corn tortillas

Some dark green vegetables, such as spinach, contain calcium. However, they also contain high levels of oxalic acid. Oxalic acid reduces the body’s ability to absorb calcium, according to studies.

Click here for some tips on getting enough calcium on a plant-based diet.

How much do I need?

According to the Office of Dietary Supplements (ODS), people need the following amounts of calcium:

  • 0–6 months: 200 milligrams (mg)
  • 7–12 months: 260 mg
  • 1–3 years: 700 mg
  • 4–8 years: 1,000 mg
  • 9–18 years: 1,300 mg
  • 19–50 years: 1,000 mg
  • 51–70 years: 1,000 mg for males and 1,200 mg for females
  • 71 years and above: 1,200 mg

Pregnant and breastfeeding women require 1,000–1,300 mg depending on age.

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