9 Foods High in Calcium You Must Eat Daily
9 Foods High in Calcium You Must Eat Daily The human body needs calcium to carry the routine work efficiently. Calcium is an essential element to strengthen bones and teeth. It plays a significant role in cardiovascular function and muscle movement. It is a vital element to maintain healthy communication between the brain and different parts of the body. An adult needs 1000 mg per day, whereas a woman crossing her forty consume it to 1200 mg per day. The kids require 1300mg of calcium every day. A lack of calcium leads to many problems including, osteoporosis, hypocalcemia, muscle cramps, lethargy, and numbness. God bestows us with particular foods, which contain a high amount of calcium naturally. We must include those foods in our daily diet to meet the need for calcium. We will share those foods above which are high in calcium. 1) MILK: Malik is said to be a complete diet. It provides calcium and essential vitamins, proteins, iron, magnesium, carbohydrates, and potassium. It is a rich source of vitamin D, which helps calcium to absorb in bones. 8 ounces serving almond milk, soy milk, and rice milk offer an estimated 300 mg of calcium. 2) CHEESE: Cheese is a rich source of calcium. Parmesan has the maximum of calcium. A 28 gm of parmesan cheese fulfills the 33% requirement of calcium of daily intake. 3) YOGURT: Yogurt is another dairy product that is abundant in calcium. They possess pro-active bacteria, which prevent various health problems. A cup of 245 gm of yogurt is sufficient to accomplish 45% of calcium necessity per day. 4) Seeds: These tiny-looking creatures are huge nutritional powerhouses. Poppy seeds, chia seeds, celery, and sesame seeds are high in calcium. 1 tablespoon of Sesame contains 9 gm calcium, and 1table spoon of poppy seeds carries 136 gm calcium. When combined, they achieve almost 22 % calcium per day requirement. 5) Kinds of seafood: Various fish are also helpful to attain calcium. Sardines and salmon are calcium-rich sources. 3 ounces' sardines carry an estimated 325 mg calcium. 3 ounces of shrimps provides 125 mg calcium, and 3 ounces of salmon contains almost 180 mg of calcium. They also provide omega-3 fatty acids and high-quality protein. 6) Beans and lentils: These are high in calcium, fiber, and other micro-nutrients. A cup of cooked white beans delivers 179 mg of calcium. The beans are also helpful to lower harmful cholesterol levels and decrease the risk of diabetes type 2. 7) Almonds: Among all the nuts, almonds are the most calcium-rich dry fruit. Twenty-two nuts of almond accomplish about 8 % prerequisite of the everyday intake. Daily ingestion of these nuts reduces the risk of high blood pressure and metabolic diseases. 8) Green leafy vegetables: These are incredibly healthy and high in calcium. These green leafy vegetables include kale, collard greens, and spinach. A cup of cooked collard green is equal to 266 mg of calcium. A cup of cooked kale provides 179 mg of calcium. 9) Fruits: Fruits high in calcium include prickly pears, tangerines, oranges, guavas, papaya, kiwifruit, blackberries, mulberries, and passion fruit. Tangerines: • 37mg calcium is available in 100 gm of tangerines. • Prickly pears: 100 gm of prickly pears deliver 56 mg of calcium • Oranges: 100 gm of oranges provide 40 mg of calcium • Kiwi fruit: 100 gm of kiwi fruit is loaded with 3 mg of calcium • Mulberries: 100 gm mulberries contain 39 mg of calcium • Blackberries: 100 gm blackberries comprise 29mg of calcium • Guava: 100 gm guava contain 18 mg of calcium • Papaya: 100 gm papaya provides 20 gm of calcium • Passion fruit: 100 gm of passion fruit or also called granadilla, is loaded with 12 mg of calcium. • All these fruits, when combined to form a fruit salad, serve both purposes. They are delicious and nutritious side by side. #calciumfoods #foodshighincalcium #sourcesofcalcium
9 Foods High in Calcium You Must Eat Daily The human body needs calcium to carry the routine work efficiently. Calcium is an essential element to strengthen bones and teeth. It plays a significant role in cardiovascular function and muscle movement. It is a vital element to maintain healthy communication between the brain and different parts of the body. An adult needs 1000 mg per day, whereas a woman crossing her forty consume it to 1200 mg per day. The kids require 1300mg of calcium every day. A lack of calcium leads to many problems including, osteoporosis, hypocalcemia, muscle cramps, lethargy, and numbness. God bestows us with particular foods, which contain a high amount of calcium naturally. We must include those foods in our daily diet to meet the need for calcium. We will share those foods above which are high in calcium. 1) MILK: Malik is said to be a complete diet. It provides calcium and essential vitamins, proteins, iron, magnesium, carbohydrates, and potassium. It is a rich source of vitamin D, which helps calcium to absorb in bones. 8 ounces serving almond milk, soy milk, and rice milk offer an estimated 300 mg of calcium. 2) CHEESE: Cheese is a rich source of calcium. Parmesan has the maximum of calcium. A 28 gm of parmesan cheese fulfills the 33% requirement of calcium of daily intake. 3) YOGURT: Yogurt is another dairy product that is abundant in calcium. They possess pro-active bacteria, which prevent various health problems. A cup of 245 gm of yogurt is sufficient to accomplish 45% of calcium necessity per day. 4) Seeds: These tiny-looking creatures are huge nutritional powerhouses. Poppy seeds, chia seeds, celery, and sesame seeds are high in calcium. 1 tablespoon of Sesame contains 9 gm calcium, and 1table spoon of poppy seeds carries 136 gm calcium. When combined, they achieve almost 22 % calcium per day requirement. 5) Kinds of seafood: Various fish are also helpful to attain calcium. Sardines and salmon are calcium-rich sources. 3 ounces' sardines carry an estimated 325 mg calcium. 3 ounces of shrimps provides 125 mg calcium, and 3 ounces of salmon contains almost 180 mg of calcium. They also provide omega-3 fatty acids and high-quality protein. 6) Beans and lentils: These are high in calcium, fiber, and other micro-nutrients. A cup of cooked white beans delivers 179 mg of calcium. The beans are also helpful to lower harmful cholesterol levels and decrease the risk of diabetes type 2. 7) Almonds: Among all the nuts, almonds are the most calcium-rich dry fruit. Twenty-two nuts of almond accomplish about 8 % prerequisite of the everyday intake. Daily ingestion of these nuts reduces the risk of high blood pressure and metabolic diseases. 8) Green leafy vegetables: These are incredibly healthy and high in calcium. These green leafy vegetables include kale, collard greens, and spinach. A cup of cooked collard green is equal to 266 mg of calcium. A cup of cooked kale provides 179 mg of calcium. 9) Fruits: Fruits high in calcium include prickly pears, tangerines, oranges, guavas, papaya, kiwifruit, blackberries, mulberries, and passion fruit. Tangerines: • 37mg calcium is available in 100 gm of tangerines. • Prickly pears: 100 gm of prickly pears deliver 56 mg of calcium • Oranges: 100 gm of oranges provide 40 mg of calcium • Kiwi fruit: 100 gm of kiwi fruit is loaded with 3 mg of calcium • Mulberries: 100 gm mulberries contain 39 mg of calcium • Blackberries: 100 gm blackberries comprise 29mg of calcium • Guava: 100 gm guava contain 18 mg of calcium • Papaya: 100 gm papaya provides 20 gm of calcium • Passion fruit: 100 gm of passion fruit or also called granadilla, is loaded with 12 mg of calcium. • All these fruits, when combined to form a fruit salad, serve both purposes. They are delicious and nutritious side by side. #calciumfoods #foodshighincalcium #sourcesofcalcium