11 Foods To Beat Calcium Deficiency

Calcium is essential for the body. Unfortunately, it is not an abundant mineral. Thus it becomes tricky for humans to keep up with the calcium requirement, especially as we grow up. Dairy can help compensate for calcium deficiency but is not the only food item. Although dairy products like milk, cheese, and yogurt are higher in calcium, they are dairy-free sources of calcium available in the marketplace. Here in this blog, we will look up different calcium-rich foods. We will look at both of these varieties.

Which food is rich in calcium?

Calcium is present in foods as a mineral. This can be present in surplus or limited concentration. Let's look at some of these food supplements-

1. Yogurt -

• Yogurt is a great potential calcium supplement rich in probiotics and has a type of beneficial bacteria that can promote immune functions.
• This food rich in calcium, can also help heart health and can enhance nutrient absorption. 
• One cup of plain yogurt can maintain about 3% of Daily claim needs and needs of other minerals like phosphorus, potassium, and some vitamins.
• Low-fat yogurt can have higher calcium, and Greek yogurt is an excellent source of protein in the diet.

2. Seeds -

• Seeds are a tiny nutritional powerhouse high in calcium; examples include poppy seeds, sesame, celery, and chia seeds. 
• For many people, about one tablespoon or 9 grams of poppy seeds can be packed with 127 mg of calcium, and about 10% is the recommended value.
• Sesame and chia seeds are rich in omega fatty acids and can be consumed or taken more than one tablespoon plus, they are rich in other minerals, including copper, iron, and manganese.

Also Read: Best Time to Drink Chia Seeds For Weight Loss

3. Cheese -

• Parmesan cheese has the most calcium, about 242 mg per 28 grams of cheese. So by consuming double it, you can have about 500 mg of calcium which is more than enough for one day.
• Softer cheese has less calcium in dairy products than other front plant sources. 
• Cheese also delivers protein and can be added to almost everything; there are different hard cheeses or one that is low in lactose. 

4. Rhubarb -

• Rhubarb is rich in fiber, vitamins, and calcium, dn smaller amounts of other vitamins and minerals. Like spinach, these rhubarb fibers are a type of fiber that can promote the growth of healthy bacteria in the gut, and these can be higher in like 5% of the calcium found in rhubarb.
• On The other hand, these can help absorb a small amount of the rhubarb and get 105 mg or 8% of the average value regularly.

Also Read: Gut bacteria: how they affect our brain and mood

5. Amaranth -

• Amammtrath is a nutrition and a pseudocereal, adding folate and significantly higher minerals like manganese, magnesium, phosphorus, and iron. 
• This can leave the amaranthus leaves containing even more than 21% of the Daily Value of calcium per cooked cup with good vitamins A and C. 
• The seeds and leaves of amaranthus can be packed with other nutrients, higher vitamins, and minerals.

6. Sardines and canned salmon -

• Sardine and canned salmon are loaded with calcium tanks for their edible bones. 
• These can be eaten raw. Sardines contain about 27% of the required calcium content, and salmon about 19%. 
• These fish can provide high-quality protein and omega three fatty acids, which can support heart, brain, and skin health. 
• While seafood can contain mercury, smaller sites can also have lower levels; thus, you can prevent the river's mercury toxicity.

Also Read: 22 Scientifically Backed Health Benefits of Papaya

7. Beans and Lentils -

• Beans and lentils are high in fiber, protein, and micronutrients, including zinc, folate, magnesium potassium. 
• These varieties also have a divine amount of calcium, including winged beans, which are a supple 244 mg of calcium and can be cooked in one cup.
• Interestingly these beans are credited with many other health benefits like a plant-based diet. 
• Research suggests that beans with lower-density lipoprotein and lower cholesterol levels can reduce the risk of developing type two diabetes.

8. Leafy green vegetables -

• Leafy green vegetables are healthy, and many are high in calcium, including collard greens, soaked greens, and Kale.
• One cup of greens can have 268 mg of calcium in about 21% of the recommended daily needs. 
• Not that some spinach varieties can have high oxalates and can be naturally occurring compounds that can bind to the calcium and impair the absorption. Therefore, although spinach is rich in calcium, it can be absorbed as well as other calcium-rich greens low in oxalates, such as kale and collard greens.

9. Fortified Foods -

Fortified foods like cereals can make it easier to meet your daily needs. These can deliver up to 1000 mg of grains per serving and can be added to the milk. Remember that these can not be absorbed by the body and all that calcium at once, and it will be best to spread your intake throughout the day. Flour and cornmeal can be fortified with calcium; these can be some bread with tortillas and crackers containing higher amounts of other nutrients. Also Read: 10 Amazing Health Benefits of Coconut Milk

10. Edamame And Tofu -

• Edamame and tofu are young soybeans often sold in the market while still enclosed in the pod, and these can be seen in one cup of cooked edamame and packed with calcium to the daily value needed by the body. 
• Tofu has been prepared with calcium and has exceptionally high amounts of over 66% calcium in just half of a cup.

11. Almonds -

• This food rich in calcium has the highest calcium levels. Just one ounce of almonds can have 28 grams of the nuts and can deliver 6% of the daily value, and these moms can provide about 3.5 grams of fiber as well as healthy fat and proteins. 
• In addition, they are a source of magnesium and manganese, and vitamin E; thus, eating almonds, in addition to being an excellent source of lower blood pressure and body tea, can reduce the risk of metabolic disease.

Some other food supplements like milk and figs also offer significant amounts of calcium in the body and can help deal with problems requiring a higher calcium intake, like osteoporosis and conditions of the teeth and bones. Also Read: Health Benefits of Almonds Book an Appointment Online With The Best Osteoporosis in India

Conclusion-

Calcium is an essential mineral that can be crucial in many aspects of one's health. While dairy products tend to pack more calcium, plenty of other sound sources, like plant-based edamame and almond milk or soy milk, among others, can exist. You can meet your calcium needs with the different products and items mentioned in his blog; certain calcium supplements are present in the market that can also help get your calcium levels to the required needs. Also Read: 25 Heart-Healthy Foods For Excellent Cardiovascular Health