Bone’s concreteness is trained in our body through the integration of Calcium Rich Foods in the body as these are the only source those perfect and structure your bone’s health. Leaving 1% to other organs, 99% of the Calcium enriched in the bones and teeth. Bones have a storage capacity of this mineral and released into the blood when required. Have you justified on the deficiency of calcium? Well, let’s have points on them:
- Decay of Tooth
- Tensions in the muscles
- High Blood Pressure
So to get your dust off from the calcium deficiency only calcium rich food list will help you out. How to get know the calcium concentration in the body? An agent called RDA for calcium will determine and that should be 1000mg/day for men and women who are aged below 50 and 1200mg/day those are older than 50.
Enclose the Bones with Foods High in Calcium:
Re-energizing your bones those are deficient with calcium with calcium rich foods. Keep a plan to have these foods at least once in a day.
Oranges are the ornaments those decorate the calcium in the bones. The juicy fruit is elegant in its taste having a good amount of calcium in it. 131 grams of Orange has 52mg of calcium and 5% of daily intake, adds a nutritional value to the body.
This is an herbaceous perennial growing plant with massive levels of calcium. Rhubarb is the best calcium food that’s enlisted among the calcium rich foods and is doped with 86gm of calcium per 100gms of rhubarb. The concentration of calcium is 9 % in this enriching fruit. The best way to offer the bones of your body is calcium and Rhubarb offers it in a great way.
Well, the family of citrus fruit will never leave the fond on calcium. Shaped like the olive and are small, dilating the taste to your mouth. Kumquats, being the source of calcium has 62mg of calcium per every 100gms contributing to 9%.
Well, this might make a good ice cream flavor but who knew it is also a rich Source of calcium in it? In every 100gms there’s a calcium style of 55mg. Try eating fruits than eating it as jams, syrups or ice cream because the originality will have more positive impact than others. Hence, this is in the calcium rich fruits list.
Blackberries, strawberries, and raspberries are all three good sources of calcium. About 100gms of berries have 32mg of calcium, about 100gm of strawberries engulfed with 15mg of calcium and about 100gm of raspberries contain 22mg of calcium.
Dried figs are known to be having an enormous amount of calcium that is about 162mgs of calcium. Dried uncooked figs give you a good value calcium intake to your body with the low-calorie intake.
Dates are considered to be one of the calcium rich foods. It has about a 15mg of calcium in every 100gm of dates.
Kiwi or otherwise known as Chinese gooseberry is an edible berry of several species of woody vines. Rather being a tropical fruit it has about 34mg of calcium per every 100gm. The contribution of Kiwi will add 3% of calcium.
Even guavas contain about 18mg of calcium for every 100gm. It has 2% of daily value in your nutrition.
Another pleasing fruit in uncompromising the calcium is papaya. It contains about 20mg of calcium in for every serving of 100gm adding a die value of 2%.
Calcium Rich Vegetables and their Province in the Body.
Remember when your parents said, “eat your greens”? Yeah, that’s true in every essence because green vegetable leaves contain a high amount of calcium. Green leafy vegetables like collard greens, kale, turnip greens, arugula, spinach, pak choy, broccoli, sweet potatoes, lettuce, spring onions, and carrots are few vegetables providing a proper amount of calcium.
Collard greens are a great choice of vegetable for a high source of calcium. Collard greens maintain their greenery flavor of calcium i.e. 232mg for 100gm. It has about 21% of daily value. Some believe that it could be a replacement for a vegan who doesn’t want to try dairy products. But arguably its nutritious value is more when cooked. A recent study in Harvard has shared that collard greens play a major role in calcium regulation and bone formation.
Topped and delighted with calcium, it serves about 132-150mg of calcium. The rate of absorption of calcium for this vegetable is higher giving a 15% course to your body. This being ranked as the most productive and is one step higher among Calcium rich foods.
Spinach is one extremely helpful veggie that increments calcium. Spinach is an incredible source of calcium because it has no cholesterol and has a fair amount of calcium. A cup of raw spinach has about 30mg per 30gm whereas a cooked cup of spinach has about 120mg per 100gm of cooked spinach, which is about 14% of daily value.
Okra or ladies finger is believed to be the most familiar north Indian and south Indian dish. Both have their own way of cooking it, but it is also a rich source of calcium. It has about 82mg of calcium in 100gm of okra. And it is also true that when overcooked lose their rich nutritious values. It also has about 8% of daily value.
Pak choi otherwise known as Chinese cabbage is also a good provider of calcium. It is the main ingredient in Chinese cuisine. There is 93mg of calcium in 100gm of pak choi making its good source of calcium.
Broccoli is a member of cauliflower family and labeled among the foods high in calcium helps in maintaining the calcium levels and also helps in reducing weight by providing a good amount of nutrients to our body. When salted and boiled broccoli is the best meal to lose a couple of calories. Broccoli provides a decent amount of calcium along with Vitamin C, Vitamin K, and Vitamin A. It is the best fiber diet to include in your daily meal to remain fit and healthy. Broccoli has about 47mg of calcium per a cup of 100gm,as per the chopped broccoli of 91gm has about 43mg of calcium . It sums up to 5% and 4% of daily value.
Sweet potatoes are known to be big starchy sweet mushy vegetable easy to eat. It is a dicotyledonous plant. No wonder that it is rich in calcium too. An average potato of 114gm has about 43mg of calcium. There is about 38mg of calcium in sweet potatoes of 100gm leaping to 5% in the body.
Another leafy vegetable having a quite acceptable amount of calcium is lettuce. This is edible after cooking while some use raw lettuce for dressing salads those are healthy. So lettuce being a leafy veggie contains about 36mg per 100gm, 13mg in a shredded cup of 36gms and 130 mg per 360gm of lettuce which has a daily value of 4%, 1%, and 13% respectively.
Brussels and sprouts
If you’re a guy who is into the strict gym and a good workout – sprouts could keep your calcium backup for you. Brussels and sprouts have a nice amount of calcium and also keep off the hunger. These could be titled as excited calcium rich foods. Brussels and sprouts have about 42mg of calcium in every 100gm.
Carrots are everyone’s favorite vegetables. The ground grown vegetable helps you in improving our vision or eyesight and is also a good source of calcium. It has about 33mg of calcium in 100gm of carrots adding 3% daily value.
Here are few more food items which are rich sources of calcium
Milk and dairy products:
The advancement of calcium in the bones can be reached with the help of milk and dairy products. Being top of the calcium rich foods, Parmesan cheese especially is a very good source of calcium.100gm of milk contains 125 mg of calcium. Parmesan cheese delivers 33% of RDI of calcium.
A cup of cow milk has 276-352mg of calcium. Milk is considered to be a bone-strengthening food as it helps in building up bone density and in establishing calcium in our bones, teeth etc. Tofu that is prepared with very high amounts of calcium that is 86% of RDI in just half a cup.
Seeds are nutritional powerhouses, naturally grown and healthy. Few seeds like poppy seeds, celery seeds, chia seeds and sesame seeds are few examples of good calcium providing seeds and are sources of calcium. One tablespoon i.e. 15gm of poppy seeds has 126mg of calcium or 13% of RDI. (Reference daily intake) Sesame seeds have 9% of RDI in one tablespoon.
Who don’t like nuts, especially almonds when you can have some in your pocket every now and then? They help you in improving your memory power and rises up the calcium levels. 1/4th cup of dry roasted almonds might have 72mg of calcium that is 7% of daily value. Besides calcium, they also deliver good amounts of potassium that improves our bone density by keeping them stronger. These can be quoted as calcium rich foods as they have built-in capability to inject into our body. For all those seafood eaters, sardines and canned salmon are also good calcium source food.
Sardines are few of the healthiest fishes to eat. What’s stopping anyone from eating them when they have a good nutritious value? In about 7 sardine fillets there is about 321 mg of calcium which is 32 % daily value. They will also go good with salads or you can eat them straight raw and fresh. Chaining the calcium in them, they also have a proper amount of omega 3 and Vitamin D.
Canned salmon is a great component of calcium rated in the best calcium rich foods. It is the bones in canned salmon that hold up the calcium. The trick is to break them or smash them to enjoy good calcium infused meal so that the bones get stronger and gives you a good meal. Salmon has 232mg in half-tin with bones which is over 23% daily value.
Do the best to your bones in having calcium rich foods either as raw or as salads or by cooking them. You may take as your wish and calcium concentrations vary according to the way you’re going to have them. There’s always a deal to the body, either to stay healthy by having foods or to ruin the body with illnesses.
The foods high in calcium are amiable and start having them from today because there’s no start or end to the health advancement course through foods. Be an energizer and remain as you’re