Top 5 Calcium Rich Food
SG INFORMATION
Here are five calcium-rich foods that can help you meet your daily calcium needs.....
1. Dairy Products:
Dairy products such as milk cheese and yogurt are excellent sources of calcium.
For example,
one cup of milk typically provides around 300 mg of calcium.
Opt for low-fat or non-fat varieties to keep the calorie and fat content in check.
2. Leafy Green Vegetables:
Leafy greens like kale spinach collard greens and broccoli are packed with calcium.
These vegetables also offer other essential nutrients and are typically low in calories.
For instance, one cup of cooked spinach contains around 240 mg of calcium.
3. Canned Fish with Bones:
Certain types of canned fish such as salmon and sardines, are an excellent source of calcium.
The bones in these fish are soft and can be easily consumed.
Three ounces of canned salmon with bones can provide approximately 180 mg of calcium.
4. Fortified Foods:
Many food products including plant-based milk alternatives orange juice and cereals are often fortified with calcium.
Check the labels to ensure they are fortified with a significant amount of calcium.
5. Legumes and Nuts:
Legumes such as chickpeas lentils and soybeans are not only rich in plant-based protein but also contain calcium.
Additionally almonds and other nuts including Brazil nuts and walnuts are a good source of calcium and other essential minerals.
Remember
That while these foods are high in calcium it's important to maintain a balanced diet that includes a variety of nutrients.
If you have specific dietary requirements or concerns it's recommended to consult with a healthcare professional or a registered dietitian for personalized advice.
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