Four types of top calcium-rich foods
鈣Calcium is the most abundant mineral in the human body, and its proper functioning is essential. Fortunately, many foods in our daily diet are high in calcium. Dairy products, vegetables and fruits, and even the grains we eat every day are rich in calcium. Consuming good calcium sources helps maintain healthy bones and teeth. In addition, calcium maintains healthy muscle and nerve function, ensures proper blood clotting, and maintains a normal heart rate.
┃human body該How to get calcium
It's important to note that the human body cannot synthesize calcium. To obtain a stable supply of calcium, the primary method is through consuming calcium-rich foods. In other words, the body needs to obtain calcium by consuming calcium-rich foods or by taking calcium supplements.
┃ifhuman bodyInsufficient calcium contentWhat will happen?
After eating, the body stores excess calcium in bones, blood, muscles, and other tissues. Studies show that the body stores 99% of its calcium in bones, with the remaining 1% found in the blood, muscles, and other tissues. Therefore, if calcium supply is insufficient, the body will draw calcium from the bones, leading to calcium loss and reduced bone mass. Consequently, low calcium and bone density can cause bone problems such as osteoporosis and fractures. Calcium deficiency also increases the risk of blood pressure problems and makes teeth brittle.
┃Top source of calcium for your daily needs
dairy
Dairy products are the best source of calcium; they include milk, cheese, and yogurt. Dairy products are widely recognized as foods with numerous health benefits. For example, one ounce of milk (about a full cup) contains approximately 250 mg of calcium. Milk is the best dairy product; other types of dairy products contain less calcium than milk.
The following are dairy products that you should include in your daily diet:
- Milk and fortified dairy products
- Soy milk
- cheese
- yogurt
- ice cream
Vegetables and fruits
Some plants also contain significant amounts of calcium. Leafy green vegetables and legumes, such as kale and broccoli, contain easily absorbed calcium and a wealth of other healthy nutrients.
- cauliflower
- Kale
- cabbage
- Chinese cabbage
- Brussels sprouts
- mustard
- broccoli
- White radish
Fruits rich in calcium include pears, oranges, kiwis, mulberries, blackberries, and guavas. You can also get calcium from calcium-fortified orange or apple juice, especially during leisure time.
Calcium-rich foods include:
- Tofu
- Dried figs
- Dried Beans
- salmon
- sardine
Nuts and seeds
Nuts and seeds are especially useful for vegetarians who want to consume calcium-fortified foods. They can be made into crunchy snacks, or even ground and mixed into smoothies or other foods.
Nuts high in calcium include:
- apricot kernel
- Sesame
- Molasses
- Sunflower seeds
- Sesame
- Chia seeds.
Should I take calcium supplements?
first,healthcare productThe amount of calcium you need depends on how much calcium you get from food. Studies have shown that taking too much calcium at once, especially from supplements, can reduce the absorption of the mineral.
Therefore, if you are unsure how much calcium you should get from your diet, consult a registered dietitian. Following this approach, if you consume calcium-rich foods such as milk, fortified milk, cheese, and tofu, your doctor can estimate the calcium content in your diet.
More importantly, if you cannot get calcium-rich foods, or believe that you are not getting enough calcium in your diet, then calcium supplements may be a suitable option.
Patients with osteoporosis and bone degeneration can strengthen their bones by taking sufficient calcium supplements.
┃Basic tips before buying calcium supplements
It should be noted that there are two types of calcium on the market.supplementsThey come in the form of calcium carbonate and calcium citrate. A calcium carbonate tablet typically contains 500-600 mg of elemental calcium, while a calcium citrate supplement contains 200-300 mg of calcium. Like...JiacunBone Calcium, a popular product, is a calcium carbonate supplement. The recommended daily dose for adults to supplement calcium is 1,000-1,200 mg, depending on age. This means that if you are taking a 500 mg or 600 mg supplement, you can take it with breakfast and then with dinner.
Finally, it's important to note that calcium supplements should not be taken simultaneously with iron supplements. Furthermore, excessive salt intake can reduce calcium levels in the body, so try to avoid consuming salty snacks and canned foods.
