Calcium is essential mineral and is vital for the stronger bones, healthy heart, blood and to reduce the chance of achy joints, inflammation, arthritis and other bone-related health problems. These Calcium Rich foods are good for bones and aid in better bone mass and density at any age and strong bones throughout your lifetime.
Undoubtedly Milk is the best calcium rich foods for bones, and it is also loaded with potassium, magnesium, riboflavin, phosphorus, and vitamins D and B12 that helps in strengthening bones. You can also choose skim, low-fat or whole milk variants.
2. Sesame Seeds
Sesame seeds also contribute to bone health thanks to the several nutrients and minerals such as copper, manganese, iron, and fiber. 1 tablespoon of Sesame Seeds contains 9% DV of Calcium. Alternatively you can try sesame butter.
Yogurt is another high calcium foods to include in daily diet, for it works as an acid neutralizer and does not have the calcium leaching effect like milk.Besides Calcium, Yogurt also contains good amounts of vitamins D, A and B12, potassium, magnesium, riboflavin, phosphorus and protein.
Just because Cheese is one of the best calcium rich foods, doesn’t mean you can eat good amounts of it. All you need is to include just 1ounce of cheddar cheese in daily diet.
With high levels of both vitamin D and calcium, Sardines that often come packed in a tin, pack more for you than the savory taste. It can be added to pastas and salads. Enjoy sardines that promote healthy and strong bones, besides preventing certain cancers, reducing inflammation, lowering cholesterol.
Dark greens such as spinach and Kale are best for strengthening bones. Raw Spinach is loaded with vitamin A, vitamin K, fiber, potassium, and calcium making it a super food to include it to your daily diet. 1 cup of Spinach contains 9% DV of Calcium.
7. White Beans
White Beans are another food good for bones, and just a half cup of these subtly flavorful legumes pack 100 milligrams of calcium which is 10% of RDA. Beans are rich source of fiber and are just easy to incorporate them into any meal. Alternatively, you can include pinto beans, navy beans and black beans in diet.
Nuts especially Almonds contain good amounts of Calcium, plenty of fiber as well as healthy fats, plus it will a good job of curbing your appetite until your next meal. A half-cup serving of tasty almonds contains 183 milligrams of calcium, which contributes to 18% of the DV.
Soybeans are another calcium-high food that also pack additional benefits of protein and fiber content that adds as healthy choice on most diet plans. Processing soybeans resulting foods tofu and tempeh are also high calcium foods. You can opt for cooked soy beans on the raw versions like edamame, or a processed version like tofu or tempeh.
Yet another reason for including Salmon in diet. The fatty fish is packed with bone-boosting nutrients loaded with , protein, vitamin D and omega-3 fatty acids vital for bone density and bone accumulation as well as the cardio vascular health. Salmon can be taken in the form of grilled, poached or baked versions.
Besides these Calcium Rich foods, it is essential to consume less salt, expose body to sunshine in the mornings for the required dose of vitamin D for stronger muscles and healthy bones.
*Results may vary from person to person and results are not guaranteed