The most essential nutrient for maintaining and building strong bones and teeth is calcium. But it’s not the only role of calcium; it helps in regulating the blood pressure, maintaining the healthy blood vessel and also prevents the insulin resistance which might lead to type II diabetes, so making it an important for living a healthy life. In this article, we have highlighted 12 best calcium rich foods which you should include in your daily diet.
1. Low-fat milk
A cup of low-fat milk has almost 31 percent of calcium. We are also referring to the low-fat milk like the full-fat version is high in fat contents along with calcium and we do not need extra fat. The low-fat as well as fat-free milk is concentrated in calcium content. It is also a great option for all people who are willing to manage weight.
Being a great dairy product, cheese is as good as milk as far as calcium content is concerned. The way low-fat or fat-free milk has high calcium contents, fat-free cheeses like low fat parmesan as well as non-fat mozzarella have comparatively high calcium content in comparison to their fatty counterparts.
You might have realized that most of the dairy products are great source of calcium and iron, and yogurt being no exception. Also, this contains proteins, potassium, minerals, and vitamins. Besides being a great source of the calcium, yogurt is a probiotics which means that it also maintains the overall number of healthy bacteria in the body, which boosts the immune system and also helps in fighting off infections. One serving of fat-free yogurts contains 49 percent of calcium.
Kale is a nutritious leafy green vegetable belonging to spinach family. Although this is not a loved vegetable, it must definitely be one. Also, it is slightly bitter in taste. It is a great source of calcium for people who are sensitive to lactose and dairy products. Kale is an excellent source of calcium as well as several other nutrients which are very crucial for the good health. One of the powerful ways to add kale in your regular diet is by preparing kale chips by slightly baking them in oven and then seasoning these with any of your favorite spices.
Sardines are generally small fishes which could be eaten whole with their bones. These fishes are eaten in either pickled or canned forms. These lie under the group of oily fishes. Around 7 whole sardines could provide you around 320 mgs of calcium that equals to 32 percent of your daily required intake. Although these carry a very strong flavor, to cover the smell you may cook it with some spices like ginger and garlic and chilly.
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6. Collard greens
Collard greens have around 268 mgs of calcium and can be taken ¼ of your daily required intake. Besides having very high calcium content it contains vitamin C and A. These leafy green has detoxifying as well as anti-inflammatory property that helps in preventing cancer.