Top 10 Calcium Rich Foods for Stronger Bones | Calcium rich foods
Top 10 Calcium Rich Foods for Stronger Bones | Calcium rich foods
Top 10 Calcium-Rich Foods for Stronger Bones
Maintaining strong bones is essential for overall health, and calcium is a critical mineral that helps achieve this. Here’s a list of the top 10 calcium-rich foods you should incorporate into your diet:
1. Firm Tofu - With 683 mg of calcium per 100g, firm tofu provides 53% of your daily value (DV) of calcium. It’s a fantastic option for those on a plant-based diet.
2. Skim Milk - Skim milk offers 122 mg of calcium per 100g, which is 9% of your DV. It’s a classic and easily accessible source of calcium.
3. Low-Fat Yogurt - At 199 mg of calcium per 100g, low-fat yogurt provides 15% of your DV. It’s not only rich in calcium but also in probiotics.
4. Grated Parmesan Cheese - This cheese is a calcium powerhouse, offering 1184 mg per 100g, which is an astounding 91% of your DV. A sprinkle on your pasta can go a long way.
5. Cooked Spinach - Cooked spinach contains 136 mg of calcium per 100g, making up 10% of your DV. It’s a versatile vegetable that can be added to numerous dishes.
6. Canned Sardines - One cup of canned sardines provides 569 mg of calcium. They are also rich in omega-3 fatty acids, making them a nutritious choice.
7. Almonds - Roasted almonds contain 457 mg of calcium per cup. They make for a healthy snack that’s also high in protein and healthy fats.
8. Dried Figs - With 242 mg of calcium per cup, dried figs are a sweet way to boost your calcium intake.
9. Bok Choy - This leafy green contains 74 mg of calcium per cup. It’s a staple in many Asian cuisines and adds a crunchy texture to your meals.
10. Green Leafy Vegetables - Vegetables like kale, collards, and turnip greens can provide up to 21% of your DV per cup when cooked. They’re excellent additions to any meal for a calcium boost.
Additional Notable Calcium-Rich Foods:
-Fortified Plant-Based Milks (e.g., soy, almond, oat milk) - These milks -provide around 120 mg of calcium per 100 ml.
-Canned Salmon - Offers 181 mg of calcium per 3 oz serving.
-Flour Tortillas - Contain 90 mg of calcium per 10-inch tortilla.
-Canned Baked Beans - Provide 60 mg of calcium per 1/2 cup.
The recommended daily intake of calcium for most adults is 1000-1200 mg. While dairy products like milk, yogurt, and cheese are excellent sources due to their high absorption rates, there are plenty of non-dairy options available. Incorporating a variety of these foods into your diet can help you meet your daily calcium needs and maintain strong bones.
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