{"id":672,"date":"2017-06-09T10:59:15","date_gmt":"2017-06-09T10:59:15","guid":{"rendered":"http:\/\/simplyhealth.today\/?p=672"},"modified":"2021-03-11T14:57:52","modified_gmt":"2021-03-11T14:57:52","slug":"11-foods-high-calcium","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/11-foods-high-calcium\/","title":{"rendered":"14 Foods High in Calcium"},"content":{"rendered":"

\"\"While 99% of your calcium is found in your bones and teeth, this vital mineral also plays an important role in aiding muscle contraction, stabilizing blood pressure, helping your blood clot, and facilitating communication between nerve cells. Evidence suggests that the average American intakes only half of the calcium they should be getting each day. While this might not incur immediate consequences, down the line, aging with a calcium deficiency and weaker, less stable bones can increase risk for osteoporosis, fractures from falls, and potentially Alzheimer\u2019s disease.<\/p>\n

For women under 50 and men under 70 years of age, a minimum 1,000mg of calcium is the daily recommended value. Older than that, and 1,200mg of calcium a day should be your goal. Remember, not all calcium is created equal – dietary calcium far outperforms supplements when it comes to absorption.<\/p>\n

Why? The hormone estrogen helps the body more readily absorb calcium and some studies suggest that calcium-rich foods like cheese, yogurt, and milk might simultaneously deliver calcium and activate estrogen metabolism. Calcium supplements, on the other hand, can differ in how well the body absorbs the mineral, sometimes only processing a third of the calcium in the supplement. Incorporate these 11 nutritious foods into your diet to boost your calcium levels today:<\/p>\n

1. Yogurt<\/h3>\n

When fresh milk or cream is fermented, wherein bacteria convert the milk sugar to lactic acid thus thickening the milk and giving it the sweet tangy flavor, you get yogurt. Even a 6 oz. cup of low-fat yogurt yields 18% of your daily recommended value of calcium, in addition to 34% of your daily recommended amount of muscle and tissue-building protein, and appreciable amounts of vitamin B12 and potassium<\/a>.<\/p>\n

Non-fat and low-fat yogurt offer more calcium per serving than full-fat yogurt, but greek yogurt varieties also contain live active cultures (probiotics) which promote a healthy digestive tract and immune system.<\/p>\n

\"\"2. Milk<\/h3>\n

Heading up the dairy<\/a> family, cow\u2019s milk serves as the tried and true first source of calcium many people reach for. 1 cup of low-fat (1%) milk generates 30% of your daily recommended value of calcium in addition to 8g of protein, and 10% of your potassium, which supports healthy muscle contraction and helps lower blood pressure. Not into dairy?<\/p>\n

Some alternative \u201cmilk\u201d beverages made with coconut, almond, or rice milk, for example, are often fortified with healthy amounts of calcium – but watch out for added sugars and artificial flavorings which can negate the health benefits you\u2019re looking for.<\/p>\n

\"\"3. Collard Greens<\/h3>\n

This southern staple that is also believed to bring good luck at the New Year offers powerful doses of bone-building calcium too. 1 cup of boiled collard greens fills you up with 26% of your daily recommended value of calcium in addition to huge amounts of Vitamins A (288% of your daily recommended value) and C (57% of your daily recommended value) which support eye and immune health.<\/p>\n

The 8g of fiber in a boiled cup of collard greens also prevents constipation<\/a> and promotes healthy digestive functioning. Collards can easily be added to soups or sauteed on their own with garlic for a savory, \u2018comfort food\u2019 type dish.<\/p>\n

\"\"4. Sardines<\/h3>\n

Want to strengthen your own bones? Then why not eat bones? One can of sardines<\/a>, small, whole fish preserved in oil or water, loads you up with calcium, 35% of your daily recommended value to be exact.<\/p>\n

Not only that, but a can of sardines contains 23g of protein, 15% of your daily recommended value of iron, which helps oxygenate the blood, and 44% of your daily recommended value of Vitamin D, which actually helps your body absorb the calcium you intake.<\/p>\n

Be careful though, sardines canned in oil contain almost half of your daily recommended value of cholesterol and 19% of your sodium, both components that can lead to high blood pressure and heart disease.<\/p>\n

\"\"5. Oranges<\/h3>\n

A citrus fruit with calcium, really? Yes! The sweet, tender orange makes a great snack or side dish at breakfast. With 7% of your daily recommended value of calcium, one large orange also naturally packs in tons of Vitamin C<\/a> and antioxidants which help your body fight off free radicals and strengthen your immune system.<\/p>\n

Appreciable amounts of potassium and fiber also make the orange a obvious choice for health-boosting fruits. Beware, orange \u2018juice\u2019 is typically stripped of health-boosting nutrients like fiber, and can contain added sugars and flavorings, though some recent research has shown the heat involved in juicing and pasteurization could possibly unlock more powerful antioxidants.<\/p>\n

\"\"6. Kale<\/h3>\n

Want to boost your calcium intake with dark leafy greens? Kale<\/a> yeah! Also known as leaf cabbage, kale offers 10% of your daily recommended value of calcium per cup as well as remarkable amounts of Vitamins A and C (over 100% of your daily recommended value for each!).<\/p>\n

In addition, kale is a healthy source for iron, Vitamin B6, magnesium, potassium, and even protein. Kale can be cooked down by steaming, boiling, or even roasting for a few minutes, or can be eaten raw in salads and smoothies.<\/p>\n

Hate gnawing on raw kale in a salad? Massage it down with your hands for a few minutes first to break up fibers and release water, making it more tender and edible.<\/p>\n

\"\"7. Cannellini Beans<\/h3>\n

The versatile cannellini bean<\/a> (or white kidney bean) is a staple in salads, dips, and soups, like minestrone. With 80mg of calcium per half cup serving (about 8% of your daily value), cannellini beans make a smart addition to a bone-building meal.<\/p>\n

In addition, cannellini beans infuse your diet with 10% of your daily recommended value of potassium per half cup, and over a third of the fiber you need in a day, which aids both digestion and helps lower bad cholesterol levels.<\/p>\n

A low fat food high in iron, Vitamin B6, and magnesium, cannellini beans also shell out loads of antioxidants and protein.<\/p>\n

\"\"8. Dried Figs<\/h3>\n

Put your hands together for delicious, sweet dried figs that pack 24% of your daily recommended value of calcium per cup! Doling out generous doses of potassium as well (over 1,000 mg per cup), dried figs are part of a heart-healthy diet which helps combat hypertension<\/a>, or high blood pressure.<\/p>\n

Combine that with 60% of your daily dietary fiber, and appreciable amounts of iron, magnesium, protein, and Vitamins K and B12, dried figs comprise one of the most nutritious snacks around. Eat as is or chop up and add to smoothies, oatmeal, even a savory grilled cheese sandwich!<\/p>\n

\"\"9. Broccoli<\/h3>\n

The cruciferous and vibrant broccoli plant packs a surprisingly nutritious punch with about 7% of your daily recommended value of calcium per NLEA serving (1 medium stalk).<\/p>\n

As a low calorie food, broccoli is a healthy source of potassium, dietary fiber, Vitamin B6, and Vitamin A<\/a>, which supports healthy eyes, a strong immune system, and even reproduction.<\/p>\n

With 220% of your daily recommended value per NLEA serving as well, broccoli is one of the best sources for infection-fighting and tissue-building Vitamin C. When cooking broccoli, lightly steam or roast it to maintain most of its nutritional value.<\/p>\n

\"\"10.Almonds<\/h3>\n

Grab a handful of toasty, nutty almonds (\u00bc c.) and intake over 90 mg of calcium, or about 9% of your daily recommended value.<\/p>\n

Not only will the calcium help strengthen bones, but the Vitamin E, manganese<\/a>, and Omega-3 fatty acids present in almonds aid the body in processing and absorbing calcium itself to keep bones flexible, youthful, and strong.<\/p>\n

The brown skins of non-blanched almonds are also loaded with antioxidants which fight free radicals and prevent oxidative stress in your body, both major contributors to disease and rapid aging.<\/p>\n

\"\"11. Cheese<\/h3>\n

Bringing it back to dairy, cheese (made with milk, not oil) lines up to bat for a calcium homerun with around 20% of your daily recommended value per slice of American, provolone, swiss or cheddar cheese, and around 14% per 1 oz. of feta and blue cheese<\/a>.<\/p>\n

While generous with protein as well, keep an eye on the nutritional label of your favorite cheeses as they typically contain more saturated fat and sodium which can add to risk of obesity and heart disease.<\/p>\n

Perfect as is on sandwiches and salads, cheese also tastes delicious cooked with plenty of dishes ranging from dips to lasagnas, empanadas, and burgers.<\/p>\n

\"\"11. Beans and Lentils <\/strong><\/h3>\n

Lentils and beans belong in the diet of anyone concerned with their calcium intake. One cup of winged beans contains 244-milligrams of calcium or 24-percent of the recommended daily allowance for the mineral – that\u2019s about the same amount as you\u2019ll find in most calcium supplements available at the health store.<\/span><\/p>\n

Beans and lentils are also a fantastic source of fiber, and they contain other beneficial micronutrients, such as zinc, iron, magnesium, potassium, and folate<\/a>, magnesium and potassium. <\/span><\/p>\n

Add beans and sprouts to a salad, or cook a batch and drizzle with some olive oil for extra healthy fats. Beans and lentils assist the body in lowering your fasted blood glucose reading, and they help to remove unhealthy LDL cholesterol from your bloodstream.<\/span><\/p>\n

Other varieties of beans that we like to include in our salads and vegetarian dishes include; black beans, kidney beans \u2013 and if we\u2019re feeling in the mood for Mexican food, we\u2019ll open a can of refried beans to top our tacos.<\/span><\/p>\n

\"\"12. Whey Protein<\/h3>\n

The next time you\u2019re in the locker room, take a look around, and you\u2019re bound to notice muscle-bound girls and guys chugging down a whey protein shake. Supplement manufactures not whey protein<\/a> as their top-selling product, and when you take a look at the nutritional information on the tub \u2013 it\u2019s easy to see why.<\/span><\/p>\n

Strength athletes drink whey protein for its high concentration of complete proteins derived from milk. Protein helps the body recover from exercise-induced stress, helping you get back in the gym feeling less stiff the next day.<\/span><\/p>\n

However, because it derives from milk, whey protein contains concentrated amounts of calcium as well, with a typical serving containing around 200-milligrams of calcium, that\u2019s around 20-percent of the recommended daily allowance for the mineral.<\/span><\/p>\n

It\u2019s vital that you choose a leading brand for your whet protein., Many supplement manufacturers mix their whey in vats used to combine other supplements, and you may risk cross-contamination of your whey with ingredients you don\u2019t want in your body.<\/span><\/p>\n

\"\"13. Rhubarb<\/h3>\n

Bake yourself a rhubarb pie this weekend, and enjoy this high-calcium food with a side of custard as a special treat to reward yourself after a hard week at work and the gym. Rhubarb<\/a> contains 350-grams of calcium per cup, making it extremely rich in this vital mineral.<\/span><\/p>\n

However, before you decide to feast on rhubarb every day, it’s important to note that it contains significant quantities of oxalates. Oxalates reduce the body\u2019s absorption of calcium by up to 75-percent. However, that means you\u2019re still getting almost 90-grams of calcium preserving.<\/span><\/p>\n

People with kidney issues may want to avoid eating foods rich in oxalates, as they may induce the formation of kidney stones. IF you don\u2019t have any kidney issues, then eating rhubarb not only tastes great, and provides you with a healthy serving of calcium, it also contains beneficial prebiotic fiber that keeps your gut biomes happy and healthy.<\/span><\/p>\n

\"\"\u00a0<\/span><\/p>\n

14. Fortified Drinks<\/h3>\n

Due to modern factory farming methods, milk and dairy products aren\u2019t what they used to be ten or twenty years ago. Farmers use antibiotics and growth hormone in the animal feed to increase milk<\/a> production in dairy cows. We don\u2019t know about you, but knowing we\u2019re drinking trace amounts of hormones and chemicals in our milk, turns our stomach.<\/span><\/p>\n

If you don\u2019t drink milk, then consider adding fortified beverages to your diet instead. Products like fortified almond milk contain significant quantities of calcium per serving. Some of the leading brands contain up to 30-percent of your daily recommended allowance in each cup.<\/span><\/p>\n

However, it\u2019s important to note the calorie count on the product you\u2019re purchasing. Some fortified beverages can contain high amounts of calories that add to your daily calorie count. Always read the nutritional information before buying your fortified drink, and check for the addition of preservatives and additives.<\/span><\/p>\n\r\n

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