You might not realize it, but calcium is an essential mineral that you need to be happy and healthy. It helps keep your bones strong and healthy, for one thing. But did you know that it also helps regulate the release of other minerals in your body? When you’re low on calcium, zinc levels can drop too–and this can make a big difference in how well your immune system works! It’s easy to see why getting enough calcium is so important. And luckily, there are plenty of tasty ways to do it. Find out about these foods high in calcium and what they can do for you.
A single 8-ounce glass of milk provides an impressive 300 milligrams of calcium–35% of the 1,000 milligrams recommended daily for adults under 50 years old! It also contains protein, carbohydrates, and fat which help provide energy throughout the day while keeping you full. The protein helps build muscle tissue while the carbs give you energy during exercise or work! And don’t forget all those vitamins like vitamin A (which boosts immunity), vitamin D (which helps with the absorption of nutrients), or riboflavin (which helps with cell growth) found in milk as well. All of these nutrients work together to keep you strong and healthy.
You might not have realized it, but these tiny seeds are a nutritional powerhouse. Just one ounce of these little seeds provides 179 milligrams of calcium–18% of the recommended daily intake for adults! Chia seeds also have 11 grams of fiber, 4 grams of protein, and 18% of the recommended daily amount of calcium. They also contain magnesium, phosphorus, manganese, copper, iron, molybdenum, niacin, and zinc. Chia seeds are also a good source of omega-3 fatty acids, necessary for maintaining heart health and preventing chronic diseases. You can add them to smoothies or yogurt, sprinkle them on top of cereal or oatmeal, or even use them to make homemade energy bars.
A single ounce of almonds contains 75 milligrams of calcium or 8% of the recommended daily amount. But that’s not all–almonds are also a good source of protein, fiber, and healthy fats. They also contain vitamins like vitamin E and riboflavin and minerals like magnesium, phosphorus, and manganese. All of these nutrients work together to keep your bones strong and healthy while also helping to prevent chronic diseases. You can eat them as a snack on their own, add them to salads or yogurt, or use them to make homemade almond milk.
Spinach is a leafy green vegetable with lots of health benefits. It has nutrients like iron, potassium, and magnesium. It’s also a good source of calcium, providing about 100 milligrams per cup (or 10% of the recommended daily amount). The calcium in spinach helps keep bones strong and healthy while also helping to prevent chronic diseases. Spinach is also a good source of vitamins A, C, and K and folic acid and manganese. You can add it to salads, soups, or pasta dishes or use it as a base for a healthy smoothie.
Broccoli is another nutrient-rich vegetable that’s beneficial for your health. It’s a good source of calcium, providing about 100 milligrams per cup (or 10% of the recommended daily amount). The calcium in broccoli helps keep bones strong and healthy while also helping to prevent chronic diseases. Broccoli is also a good source of vitamins C and K and antioxidants that help protect cells from damage. You can eat it on its own, add it to salads or stir-fries, or steam it for a quick and healthy side dish.
Beans And Lentils
Beans and lentils are great plant-based protein, fiber, and calcium sources. Depending on the variety, a single cup of cooked beans or lentils provides around 130-180 milligrams of calcium. This is 13-18% of the recommended daily amount for adults. Beans and lentils also contain essential nutrients like magnesium, potassium, and zinc. They’re a good source of antioxidants too, which can help protect cells from damage. You can add them to dishes like chili or burritos, make them into a dip, or eat them independently.
These are just a few of the many healthy foods high in calcium. They provide important nutrients like protein, fiber, and magnesium, and they have antioxidants that can help protect cells from damage. So, add some of these calcium-rich foods to your next grocery list and start enjoying their benefits today! Eating foods like these can help improve your overall health and well-being.