Here we will talk about some calcium rich foods which help in building strong and healthy bones. Body constantly loses Calcium and it is necessary to include Calcium rich foods to maintain bone and teeth health.
Top 10 Calcium rich foods:
- Beans and Lentils:
Different types of beans provide different levels of calcium. 172 grams of cooked winged bean supplies 244 mg of calcium.
Every 28 grams of cheese contains 33% of the RDI of the calcium. Softer cheese contains less percentage of calcium.
Yogurt is a good source of probiotic bacteria and calcium. 245 grams of yogurt supplies 30% of the RDI for the calcium. Low fat yogurts are considered as rich source of calcium. 245 grams of low fat yogurt supplies 45% of the RDI of the calcium.
Seeds are generally called as powerhouse of nutrition. 9 grams of poppy seeds supplies 13% of the RDI. 9 grams Sesame seeds contain 9% of the RDI of the calcium.
- Sardines and canned salmon:
92 grams of Sardines supplies 35% of the RDI and 85 grams of canned salmon with bone supplies 21% of the RDI. Apart from that these oily fish also provide high quality protein and omega 3 fatty acids.
Almond supplies healthy fats, protein, calcium and magnesium in our body. 22 nuts supplies 8% of the RDI of calcium.
It is a high source of protein and minerals which includes fiber, vitamin K and calcium. Only about a quarter of available calcium can be absorbed by human body from Rhubarb. But this amount supplies a large amount of calcium in our body. 240 grams of Rhubarb supplies 87 mg of calcium to human body which is only one fourth of the total available calcium.
- Whey protein:
It is generally found in milk. It is generally considered as high source of protein and quickly digested amino acids.28 gram of whey protein contains 200 mg of calcium which is 20% of the RDI.
It is a type of pseudo-cereal, which is generally considered as highly nutritious. 246 grams of cooked Amaranth grain provides 116 mg of calcium. Amaranth leaves are also very nutritious. It provides 28% of the RDI in every 132 grams.
Milk is one the best and easily available cheapest source of calcium. One cup of cow’s milk normally contains 276-352 mg of calcium. Apart from calcium, milk is a good source of protein, Vitamin A and Vitamin D. Goat’s milk is also an excellent source of calcium.
Those are some best Calcium rich foods for your bones which help in building strong and healthy bones and supplies required percentage of calcium in human body.