Calcium Rich foods and Benefits
Calcium is an important mineral and is
important for many bodily functions. Generally, we associate it with bones and
teeth. However, it helps in many important bodily functions such as blood
clotting, muscle contraction, heart rate control and nerve functions. The body's
skeletal system stores almost 99% of the body's calcium composition and the
remaining 1% is found in the blood, muscles and tissues.
Calcium
Daily Intake Our body gets most of the
calcium from the food we eat. Health experts recommend 1000 mg of calcium for
men and women ages 19-50. For old people, calcium intake should be higher.
Calcium is found in abundance in dairy products; There are some alternatives
for those who are lactose intolerant. Let's see what they are.
Soy milk
Whenever we think of milk substitute, soy
milk comes to our mind. Soy milk, and fortified soy milk, is calcium dense. If
you are allergic to milk and milk products, it is rich in vitamin D.
Chia seeds
Chia seeds are packed with nutrients. They
are dense in calcium, magnesium, potassium and phosphorus. Adding chia seeds to your diet
is very easy way to increase calcium. These are small seeds that grow larger when placed in water. Chia
seeds often take on the flavor of blended foods. Chia seeds can be added to
oatmeal or yogurt.
Almonds
1 cup of almonds contains 380 mg of
calcium. So, if you eat 1 cup of almonds daily, you're meeting more than a third
of your daily calcium intake, in any form. Soak almonds and eat them daily. The
number of almonds you should consume daily should be determined by considering
other calcium-rich foods you eat regularly.
Surya Gandhi Seeds
Like almonds, sunflower seeds are rich in
calcium. One cup of sunflower seeds has been found to contain almost 110
milligrams of calcium. Apart from calcium, sunflower seeds are high in
magnesium, vitamin E and copper. So, in addition to calcium, other essential
nutrients in sunflower seeds also support muscle and nerve health.
Sesame seeds
It is a very common dish found in Indian
kitchens throughout the year. 1 tablespoon of sesame seeds which we mostly use
in parathas or laddus contains 88 mg of calcium. The unique earthy and oily
taste of sesame seeds makes it very tasty, and you can add it to salads and
spicy curries.
Broccoli
The calcium content of broccoli is similar
to that of sesame seeds. One cup of broccoli contains 85 mg of calcium.
However, considering broccoli is a vegetable and a person's portion size, other
calcium-fortified foods should be included in the diet to meet the daily
calcium intake.
Orange
If you like sweet and sour oranges, you can
eat one of them and get about 75 milligrams of calcium. Depending on your diet,
you can always have an orange as a snack.
Vitamin D
Vitamin D is essential for the body to
store calcium in the body. Always make sure you provide your body with enough
vitamin D through sunlight. Lack of adequate vitamin D causes the body to
replenish and weaken the calcium stored in the bones.
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