Five best healthy sources of calcium
Calcium is one of the most important minerals our body needs. Apart from the essential strengthening of our bones and teeth, it also contributes toward heart health, muscle function, and nerve signaling. Notably, average daily calcium consumption requirement for men below age 70, and women below age 50, is 1,000mg. Here are top five sources of calcium you must include in your diet.
The reason why mothers run after their children with a glass of milk in hand is calcium. Milk is such a readily available and cheap source of calcium, that it's impossible to ignore it 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 D.
Most kinds of cheese are rich in calcium and protein. With just one ounce (28 grams) of Parmesan cheese, you get 331 mg of calcium, which makes for about 33% of your daily required intake. Additionally, hard, aged cheese is naturally low in lactose, making them really easy to digest. Hence, include more and more cheese in your diet.
You have probably already heard a lot about how good yogurt is for your health, and shouldn't be surprised if we tell you that there is plenty of calcium in it as well. With just one cup of yogurt (245g), you meet as much as 45% of your daily required intake of calcium. Additionally, it also contains phosphorus, potassium, and vitamins B2 and B12.
Among nuts, almonds are 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 it. On top of that, almonds also provide plenty of fiber, healthy fats, magnesium, protein, and vitamin E. It can also help in reducing blood pressure, body fats, and other metabolic diseases' risk.
Some dark, leafy green veggies like spinach, kale, broccoli, celery, and okra are also great sources of calcium. Consuming a bunch of these (cooked) veggies can provide you with about 336 mg of calcium which is 33% of your daily requirement. Apart from calcium, these green veggies are also packed with plenty of potassium and magnesium.