Calcium is an essential mineral for our bodies. Foods that contain it are important for our bones, teeth, nervous system, heart, and muscles. But do you know where to find calcium to include it in a healthy diet?
Don’t worry if you have doubts or think that only a few foods contain them. It’s probably in more than you think. Take note of these ten calcium-rich foods and don’t forget to put them in your shopping cart when you go to the supermarket.
10 Calcium Rich Foods for Strong Bones
1. Seeds
There are a lot of seeds on the market that we can add to salads, smoothies, yogurts, or cook with. They are a great source of calcium and one of those foods that can’t be missing from our table.
For example, 100 grams of chia seeds have 630 milligrams of calcium, while 100 grams of fennel seeds have up to 1300 milligrams. Even though poppy seeds are more popular. 1460 milligrams of calcium are in every 100 grams of these.
2. Cheeses
Cheese is one of the best ways to get calcium into your body, though the amount you get depends on the kind you eat. In general, keep in mind that cheese has more than 560 milligrams of calcium per 100 grams of product, but there are some that have even more. Parmesan has 1,187 milligrams of calcium per 100 grams; cured Manchego has 848 milligrams, and gruyère has 881 milligrams.
3. Leche
When we think of foods with calcium, milk is the first thing that comes to mind. However, there is a big difference between whole and skimmed cow’s milk. In a 250-milliliter glass of whole milk, there are 300 milligrams of calcium, while there are 320 milligrams in a glass of skim milk.
But if you have a problem with it and can’t handle it, there’s no problem. Here is a list of other ways you can get the daily amount of calcium you need.
4. Yogurts
Yogurt is another important source of calcium, like milk and cheese, which have been in the spotlight as ways to meet our calcium needs. Again, it all depends on the type of yogurt, since Greek, skimmed, and whole yogurt all have different amounts of the mineral.
The most calcium is in skimmed and Greek yogurts, which have about 150 milligrams per 100 grams, while natural whole yogurt has only 142 milligrams.
5. Garbanzo Beans
To make sure you get enough calcium for your health, you should eat legumes two or three times a week. This will also let you take advantage of all the other benefits of legumes. Out of all of them, chickpeas stand out.
You’ll get about 145 milligrams of calcium from 100 grams of chickpeas, which is a little less than you’d get from yogurt. You can cook them any way you want, even as snacks, and when it’s hot out, they taste great in salads.
6. Sardines
Calcium is in abundance in oily fish. You will get a good amount, especially if you eat 100 grams of sardines in oil, which give you 340 milligrams of calcium. Also, they are high in omega-3 fatty acids and vitamin D, so you can’t go wrong by keeping a few cans in your pantry. They will also get you out of trouble.
7. Nuts
In addition to the high fiber content, one of the benefits of eating nuts is the amount of calcium they contain. So, 100 grams of almonds have 264 milligrams of calcium, while hazelnuts have 230 milligrams. Even though pistachios only have 136 milligrams of sodium per 100 grams, they make up for it with their high levels of potassium, fiber, magnesium, and unsaturated fats.
8. Prawns and Prawns
Seafood is a great way to get calcium, especially shrimp and shrimp, which contain 220 milligrams per 100 grams. They will also give you vitamins, zinc, iodine, and polyunsaturated fatty acids. Mollusks like cockles, clams, and mussels contain slightly less, about 120 milligrams per 100 grams of the product.
9. Spinach
If you are looking for a vegetable with a lot of calcium, you can’t pass up spinach. They have up to 100 milligrams of calcium per 100 grams of product, which is great if you want to make a salad, scrambled eggs, or make them with garlic. Don’t forget that you will also be taking the many vitamins and minerals they contain.
10. Milk Chocolate
And we can’t forget to add something sweet to this list of foods. You’re in luck if you like chocolate. Milk chocolate has 120 milligrams of calcium per 100 grams, so a few ounces will be a real treat that you will enjoy even more.
If you are interested
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