Major strength of our system depends on healthy bones, which also means taking proper care of the bone health at all times. Bones are made up of calcium, giving it the required support to keep functioning, and with aging bones start absorbing lesser and lesser of calcium from our diets. Since calcium in bones give our body structure and power to live well with our teeth, a beautiful and essential part of the body, we present the top 10 calcium rich foods to include in your diet and get the best of your planned diet platter.
Not just a powerhouse of single nutrient, cheese contains protein, calcium, vitamins and so many other minerals. Vitamin D helps to absorb calcium, along with vitamin B2, K2, D3 present in this dairy goodness, which better the health of bones and brain. When you’re getting it all in cheese, then why not have it in your daily diet?
It’s a great fact to know that, regular yogurt as compared to greek yogurt delivers higher amount of calcium. Having yogurt as part of your diet will enhance your metabolic health. A cup of yogurt (250 g) has around 275 mg calcium, making it one of the most effective ways to consume calcium in your routine.
Nuts with goodness of multiple nutrients make it a must to be included in the diet, preferably in breakfast or as your filler snacks. Being a super source of magnesium and vitamin E, almonds among all the nuts contain the highest level of calcium, helping in decreasing various disease concerns like obesity, low blood pressure etc.
- COTTAGE CHEESE
With abundance of dairy products on the list, cottage cheese (paneer) holds a decent level of calcium, around 208 mg calcium in 100 g, making the platter nicely infused with calcium and proteins. An easy ingredient, paneer can be eaten raw or cooked, tasting really flavorful however you choose to consume it.
The cabbage family of kale, broccoli, bok choy (chinese cabbage) etc. are an exceptionally reliable source of calcium. These can be included in the diet as salads, sandwich accompaniments or even cooked, ensuring inclusion of calcium as well as green leafy goodness.
One would say, lentils top the nutrient chart in fibers and proteins but they should know, many lentils and beans tend to have decent amount of calcium in them. With low calories, lentils too can be cooked in various ways, suiting your taste.
- WHEY PROTEIN
A residual product of milk, whey powder is rich in protein, digestive amino acids and one of the best in maintaining weight, be it gain or loss. If understood in figures, around 28 g of whey protein has 200 mg of calcium, easily a calcium rich addition in your diet.
- SESAME SEEDS
Tiny but boosting with calcium goodness, sesame seeds like many other seeds are one of the most trustable sources of calcium in your diet. Sesame doesn’t require a recipe, just a handful to top any dish or on salads. 9 g of sesame seeds, i.e. one tbsp. sesame packs 88 mg calcium.
Known to be extremely healthy, dark leafy greens are a must catch to gain calcium in your diet. Boasting around 145 mg calcium per 100 g serving, spinach also packs Vitamin A, C and K.
- DRIED FIGS
If any dried fruit makes the best for a calcium serving, it’s dried figs. A cup serving of dried figs fulfills the need of over 200 mg calcium. So carry it while your travel, in your breakfast or as your snacks, dried figs are loaded with nutrients to improve your bone health.