15/09/2021
It can be said that the body contains the highest amount of minerals compared to other types of minerals. One of them is calcium. Calcium has many functions, so it is essential to consume calcium-rich foods every day. These foods are also very easy to find and can be processed into delicious dishes.
Halodoc, Jakarta – Calcium is one of the most important nutrients for overall health. In fact, your body has more calcium than any other mineral. This calcium makes up most of the bones and teeth and plays a role in heart health, muscle function, and nerve signaling.
The recommended daily intake of calcium is 1,000 milligrams (mg) per day for most adults. However, women over 50 and anyone over 70 years old should get 1,200 mg per day. Meanwhile, children aged 4 to 18 years are advised to consume 1,300 mg.
Unfortunately, most people are unable to meet their calcium needs through the foods they consume daily. Because of its vital functions, you must know which foods are rich in calcium to avoid several negative risks due to calcium deficiency.
List of Calcium-Rich Foods
Here are some calcium-rich foods that you should consume more to gain health benefits:
In one ounce or 2 tablespoons of chia seeds, there are 179 mg of calcium. Chia seeds also contain boron, which promotes bone and muscle health by helping the body metabolize calcium, phosphorus, and magnesium. You can add chia seeds to smoothies or mix them into oatmeal or yogurt for a bit of crunch.
One cup of soy milk contains almost the same amount of calcium as cow's milk. However, it is important to choose products that are fortified with calcium carbonate. Soy milk is also rich in vitamin D and contains less saturated fat compared to whole milk that contains lactose.
With just one cup of whole almonds, you can get 385 mg of calcium, which is more than a third of the recommended daily amount. However, that one cup also contains 838 calories and nearly 72 grams of fat.
The fat in almonds is mostly healthy and consists of monounsaturated fats, but the calorie count is high, so one should limit their intake to smaller portions of about a quarter cup per serving.
Most cheeses are excellent sources of calcium. Parmesan cheese has the most, with 331 mg or 33 percent of the daily requirement for every 28 grams served. Softer cheeses tend to have less calcium, but on average, cheese provides about 20 percent of the daily requirement.
Cheese is also better because the body can absorb calcium from dairy products more easily than from plant sources. Many types of cheese are also packed with protein, such as cottage cheese. Moreover, aged hard cheeses are naturally low in lactose, making them easier to digest for those with lactose intolerance.
Yogurt is an excellent source of calcium. Many types of yogurt are also rich in live probiotic bacteria, which have various health benefits. One cup (245 grams) of plain yogurt contains 30 percent of the daily calcium requirement. It also contains phosphorus, potassium, and vitamins B2 and B12.
Low-fat yogurt may be higher in calcium, providing 45 percent of the daily requirement per 245 grams. Although Greek yogurt is a good source of protein, it produces less calcium than regular yogurt.
Additionally, a study linked eating yogurt with better overall diet quality and improved metabolic health. People who eat yogurt have a lower risk of metabolic diseases such as type 2 diabetes and heart disease.
Canned sardines and salmon are packed with calcium thanks to their edible bones. A can of sardines (3.75 ounces or 92 grams) contains 35 percent of the daily calcium requirement, while 3 ounces (85 grams) of canned salmon with bones provide 21 percent of the daily requirement.
These oily fish also provide high-quality protein and omega-3 fatty acids, which are good for the heart, brain, and skin. Smaller fish like sardines are also relatively low in mercury content. They also have high levels of selenium, a mineral that can prevent and reverse mercury toxicity.
References:
Cleveland Clinic. Accessed in 2021. Increasing Calcium in Your Diet.
Healthline. Accessed in 2021. Top 15 Calcium-Rich Foods (Many Are Non-Dairy).
Medical News Today. Accessed in 2021. Calcium-Rich Foods That Vegans Can Eat.
Source Article:
https://www.halodoc.com/artikel/berbagai-makanan-yang-kaya-kalsium-tinggi-dan-manfaatnya
