#HealthBytes: The 5 best calcium-rich food items
What's the story
Calcium is one of the most important minerals our body needs. Apart from the essential strengthening of our bones and teeth, it also plays a role in heart health, muscle function, and nerve signaling. Average daily calcium consumption requirement for men below age 70, and women below age 50, is 1,000mg. For assured calcium intakes, here are top 5 sources of this vital mineral.
Milk
Stating the obvious: Milk is a storehouse of calcium
The reason why mothers run after their children with a tall glass of milk in hand is calcium. Milk is such a readily-available and cheap source of calcium, that it's impossible to ignore if you're looking to increase your calcium intake. One cup of cow's milk provides 276-352mg of calcium. Additionally, milk is also a good source of protein, vitamin A, and vitamin D.
Yogurt
One serving of yogurt fulfills half your daily calcium requirement
You've probably already heard a lot about how good yogurt really is for your health, and shouldn't be surprised if we tell you that there's plenty of calcium in it as well. With just one cup of yogurt (245g), you meet as much as 45% of your required daily calcium intake. Additionally, it also contains phosphorus, potassium, and vitamins B2 and B12.
Cheese
Say cheese! It's a lovable and calcium-rich food
Another great source of calcium and protein are most types of cheese. For instance, with just one ounce (28 grams) of Parmesan cheese, you get 331 mg of calcium, making up about 33% of your daily required intake. Additionally, hard, aged cheese is naturally low in lactose, making them really easy to digest. Who doesn't love cheese, anyway?
Almonds
Just a handful of almonds supplies enough calcium
Among nuts, almonds happen to be the best source of calcium. One ounce of almonds (22 nuts or 28 grams) will supply you with about 8% of your daily required intake of calcium. On top of that, almonds also provide fiber, healthy fats, magnesium, protein, and vitamin E. Almonds can also help in reducing blood pressure, body fats, and other metabolic diseases' risk factors.
Leafy Greens
Dark, leafy greens also make for a great calcium source
Some select dark, leafy green veggies like spinach, kale, broccoli, celery, and okra also make for great source of calcium, apart from providing other health benefits. Consuming a bunch of these (cooked) veggies can provide you with about 336 mg of calcium or 33% of your daily requirement. Apart from calcium, these green veggies are also packed with plenty of potassium and magnesium.