Ten superfoods to help with calcium deficiencies
Drinking at least one glass of milk per day is advised by doctors since calcium is crucial for bone and physical development.
The majority of the calcium in the body is located in the teeth and bones, but calcium is also present in the blood, which is beneficial for physical activity.
For those between the ages of 19 and 50, 1000 mg of calcium per day is recommended, while older adults need 1200 mg.
The quantity of calcium you eat is put in your bone bank, which supplies the blood with as much calcium as is required, according to medical specialists who believe that bones serve as a “bone bank”.
In order to fulfil the calcium requirement, it is crucial to consume foods high in calcium.
Nutritionists claim that while milk and products made from it, including cheese and yoghurt, have a high calcium content, there are many other foods that also have significant calcium levels that can be consumed to meet calcium requirements. can be accomplished.
Figs’ uses
Nutritionists claim that dried figs, which are classified as fruits, have more calcium than all other dried fruits combined with antioxidants and fibre.
According to nutritionists, 40 grammes of figs can satisfy 5% of the daily calcium needs.
Cheese
Experts claim that since cheese is created from milk, calcium can also be found in it. One ounce of Parmesan cheese contains 242 milligrammes of calcium, which is 19% of the body’s daily requirement.
On the other hand, soft cheese has a low calcium content, with only 52 milligrammes in an ounce (or 28 grammes) of cheese.
Nutritionists claim that calcium from milk products is more easily absorbed by the body than calcium from other sources.
Seeds
Sesame, poppy, and chia seeds, which are high in calcium, are among the many seeds that are thought to be highly good for general health.
Yoghurt
Yoghurt is a fantastic source of calcium and healthy microorganisms. Yoghurt contains healthy bacteria that boost the immune system, enhance heart health, and hasten nutrient absorption.
Nutritionists claim that one cup of yoghurt has 23% of the daily recommended calcium intake in addition to potassium, phosphorus, and vitamins B2 and B12.
leafy green vegetables
According to medical professionals, green leafy vegetables are the best for overall health. For example, spinach is thought to be the best source of calcium because it has a sufficient quantity of oxalate to hasten the absorption of calcium.
legumes and grains
Along with calcium, pulses and legumes are high in fibre, protein, and other minerals like iron, zinc, folate, magnesium, and potassium.
Almonds
Almonds, according to nutritionists, have the highest calcium content of any nut, with 28 grammes of almonds meeting 6% of the daily requirement.
Foods fortified
Breakfast cereals and other fortified foods can help you get the daily recommended amount of calcium.
Enhanced beverages
If you don’t like milk, one cup of soy milk or one glass of orange juice each gives 23% of the recommended daily intake of calcium.
The dairy
Without question, milk is the simplest and greatest way to get calcium.
Cow’s milk is a great source of protein, vitamin A, and vitamin D and offers 306 to 325 mg of calcium per cup, which the body can easily absorb.
