Calcium is an essential mineral that everybody needs for multiple functions to run smoothly.
Consuming foods with this mineral is a much better way for your body to intake calcium instead of taking supplements.
Recipes:
Yogurt Parfait:
Ingredients:
1) No added sugar Greek Yogurt
2) Nuts, berries, and oats for healthy topping options
This recipe is both easy and packed with the calcium your body needs. Top your morning yogurt with a sprinkle of oats and seeds and you just increased your calcium intake. This breakfast idea is the simple and healthy food you need in the morning.
Cheese Tortillas:
Ingredients:
1) Shredded Mozzarella
2) Wheat Tortillas
This recipe is for those searching for a tasty but nutritious and simple snack. This cheese tortillas will be favored by the cheese lovers and those who look to intake their calcium through my personal favorite, CARBS!
Salmon and Kale Salad with Dried Figs:
Ingredients:
1) Salmon
-Seasoning of choice for salmon
2) Salad
-Kale or leafy green of choice
-Nuts
-Seeds
-Dried Figs
This recipe is a simple dinner recipe packed with countless nutrients such as vitamins B3, B5, B6, B12, vitamin D, vitamin E, selenium, omega-3 fats, protein. Aside from those, you will be getting high amounts of calcium from the salmon, kale, and the dried figs. A refreshing salad for your fish is the perfect dinner for anyone.
Edamame Snack:
Ingredients:
1) Boiled Edamame
2) Black Pepper
3) Salt
4) Chili
This recipe is perfect for your midnight cravings for an easy snack, but between a bag of chips and a bowl of delicious edamame, I would say the edamame's the healthier option. These cooked beans are packed with not only protein but also calcium, treating both you and your body to great things.
Breakfast Oatmeal:
Ingredients:
1) Rolled Steel Oats (least processed oat)
2) Milk (for cooking + extra calcium)
3) Water (for cooking)
4) Toppings: Nuts, Seeds
This second breakfast item is a go-to for everyone. The berry, nuts, and seed toppings put a fun twist to your good-old classic oatmeal in the morning. This simple recipe will give you the calcium filled morning that you need during the start of the day.
Here are the top ten foods from the above recipes that are great calcium intake sources.
But let's clarify, why does your body even need calcium?
Calcium is not only the most abundant mineral in the body but also very important for your health. In fact, it makes up much of your bones and teeth and plays a role in heart health, muscle function, and nerve signaling. For most adults, it’s recommended to consume at least 1,000 mg of calcium per day, though certain groups require a higher amount, including adolescents, postmenopausal women, and older adults. Though there are calcium supplements you can take, your body best absorbs this mineral through the food you consume because of the low percentage it can actually take from the supplements. Many dairy products like milk, cheese, and yogurt are especially high in calcium, but there are still so many dairy-free sources of calcium are available.
Yogurt
Yogurt is an excellent source of calcium.
Many types of yogurt are also rich in probiotics, a type of beneficial bacteria that can promote immune function, improve heart health, and enhance nutrient absorption.
One cup (245 grams) of plain yogurt contains 23% of the DV for calcium, as well as a hearty dose of phosphorus, potassium, and vitamins B2 and B12.
Low fat yogurt may be even higher in calcium, with 34% of the DV in 1 cup (245 grams).
On the other hand, while Greek yogurt is a great way to get extra protein in your diet, it delivers less calcium than regular yogurt.
In addition to providing a wide array of nutrients, some research also shows that regular consumption of yogurt may be linked to a lower risk of developing heart disease and type 2 diabetes
Figs
Dried figs are rich in antioxidants and fiber.
They also have more calcium than other dried fruits. In fact, dried figs provide 5% of the DV for calcium in a 1.4-ounce (40-gram) serving.
Moreover, figs provide a good amount of potassium and vitamin K, two micronutrients that are essential for bone health.
Dried figs contain more calcium than other dried fruits. A 1.4-ounce (40-gram) serving has 5% of your daily needs for this mineral.
Edamame
Edamame beans are young soybeans, usually cooked or sold as a snack.
One cup (155 grams) of cooked edamame packs 8% of the DV for calcium. It’s also a good source of protein and delivers all of your daily folate in a single serving
Salmon
Salmon is loaded with calcium that your body can intake. The oily fish also provides high-quality protein and omega-3 fatty acids, which can support the health of your heart, brain, and skin.
While seafood may contain mercury, salmon has high levels of selenium, a mineral that can prevent and reverse mercury toxicity.
Cheese
A high percentage of cheese is made up of milk. One cup of milk has about 30 percent of the calcium you need daily, according to the NIHTrusted Source.
On top of that, the milk that’s sold in stores is typically fortified with vitamin D, making it even better for your bone health.
Kale
Leafy green vegetables are incredibly healthy, and many of them are high in calcium, including collard greens, spinach, and kale.
For instance, 1 cup (190 grams) of cooked collard greens has 268 mg of calcium, or about 1/5 of the amount that you need in a day.
Some vegetables such as spinach, are high in oxalates, which are naturally occurring compounds that bind to calcium and impair its absorption.
Therefore, although spinach is rich in calcium, it’s not absorbed as well as other calcium-rich greens that are low in oxalates, such as kale and collard greens.
Oatmeal
A half cup of dry plain oats will give you 200 milligrams of calcium.
Even better, the four grams of whole-grain fiber fills you up and keeps things moving through your digestive system, helping to lower your cholesterol and support your heart and gut health.
Oats are also rich in B vitamins, which aid your metabolism by helping your body to convert food into energy. Cook your oatmeal with a cup of almond milk for another 300 to 400 milligrams of calcium. And for a nice calcium-rich topping, top with two tablespoons of almonds.
Wheat Tortillas
Fortified foods like tortillas or cerelas can make it easier to meet your daily calcium needs.
Keep in mind that your body can’t absorb all that calcium at once, and it’s best to spread your intake throughout the day.
Flour are also be fortified with calcium. This is why one serving of tortillas will bring you 137.9 mg of calcium.
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