High Calcium Food List

Eating high-calcium foods is a great way to meet your daily calcium needs. In addition to milk and dairy products, there are a variety of green vegetables, nuts, seeds, fruit, until seafood (culinary marine) which can be a source of calcium intake for the body. Check out more in the following reviews.

High calcium foods have good health benefits, especially for healthy bones and teeth. Calcium also plays an important role in maintaining cardiovascular health, expanding blood flow, muscle and nerve function, preventing osteoporosis, and even studies suggest calcium also contributes in helping to lose weight.

High Calcium Food List High Calcium Food

Before discussing more deeply about high calcium foods, it is also important to know that the amount of daily calcium intake in each person is different, depending on age and gender. Generally, the recommended amount of calcium intake for the adult group is 1000 mg per day. While the recommended amount of calcium intake for women over 50 years and over 70 years is 1,200 mg per day. For children aged 9-18 years, the recommended amount is 1,300 mg of calcium per day.

High calcium foods can be obtained from milk and dairy products. But there are other sources of calcium besides milk.

High Calcium Foods from Dairy Products

Compared with calcium derived from plants, calcium from dairy products is more easily absorbed by the body. Dairy products containing high calcium include:

  • Milk
    All types of milk, especially low-fat milk and nonfat milk, are excellent sources of calcium. Cow's milk and goat's milk are the best sources of calcium from dairy products and dairy products. Calcium content in cow's milk can vary between 276-352 mg depending on the type, whether ordinary milk, low-fat milk, or nonfat milk. While the calcium content in a cup of goat milk is as much as 327 mg. The amount is equivalent to 27-35 percent of the recommended daily calcium requirement. Besides being a source of calcium, milk is also a source of protein, vitamin A, and vitamin D.
  • Yoghurt
    All types of yoghurt are excellent sources of calcium. Not only calcium, yogurt also contains live probiotic bacteria that has various health benefits, especially to maintain the body's metabolism. Yogurt is also thought to be associated with diabetes and heart disease. Low-fat yogurt is thought to contain higher calcium, one cup of yoghurt containing 45 percent of the recommended daily calcium requirement.
  • Cheese
    Almost all types of cheeses, such as mozarella, cheddar, and parmesan, are high-calcium food sources. But compared to other cheeses, calcium content in parmesan cheese tends to be higher. Every 30 grams of parmesan cheese contains about 330 milligrams of calcium, equivalent to 33 percent of the recommended daily calcium intake.

High Calcium Food other than Milk and Processed Products

Various types of high calcium foods other than milk include:

  • Green vegetables, such as spinach, kale , turnip, green mustard, okra, broccoli, and bok choy.
  • Seafood, such as sardines, tuna, and salmon.
  • Nuts and seeds, such as peanuts, lentils, soybeans, almonds, chia seeds, and sesame seeds.
  • Calcium-fortified foods, such as cereals, breads, oatmeal , to orange juice. Make sure you read the product label is a calcium-fortified food product.

In addition to high calcium foods, calcium supplements can also calcium supplements, especially in people with calcium deficiency and people at risk of osteoporosis.

Make sure you know the side effects of these supplements on some foods and beverages, medical drugs, to certain health conditions. Make sure you also understand how much daily calcium is needed and what type of supplement to choose from. To get the maximum benefit of calcium supplements and be safe, make sure the calcium supplements you are taking as recommended and the doctor's instructions.

Although calcium supplements can help, stay focused on meeting your daily calcium needs by consuming a variety of high-calcium foods.

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