It’s always ideal to obtain calcium primarily through dietary sources whenever possible. Food sources of calcium are generally more คาสิโนออนไลน์ UFABET ฝากถอนรวดเร็ว เริ่มต้นเล่นง่าย effectively absorbed and come with less risk of side effects. Calcium is found in the following primally-aligned food sources:
Non-Dairy Sources
- Fortified almond milk or other plant-based milks.
- Leafy green vegetables: Kale, collard greens, spinach, and bok choy contain calcium, although the bioavailability (how well your body absorbs it) can be lower than from dairy.
- Canned fish with bones: Sardines and canned salmon with bones.
- Nuts and seeds: Almonds, chia seeds, and sesame seeds.
Dairy Products
- Cow’s milk, goat’s milk, and sheep’s milk.
- Plain yogurt, especially Greek yogurt.
- Hard cheeses like cheddar, parmesan, and Swiss.
Tips for Increasing Calcium Intake:
- Choose a variety of calcium-rich foods: This helps ensure you get calcium from different sources and also provides other essential nutrients.
- Pair calcium-rich foods with vitamin D: Vitamin D helps your body absorb calcium. Many calcium supplements for women contain vitamin D for this reason. The most abundant source of vitamin D Good food sources of vitamin D include sunlight and fatty fish like salmon. Maintaining adequate vitamin D levels and avoiding vitamin D deficiency is critical for bone health.
Here are some of the most important benefits:
- It keeps bones and teeth strong.
- It regulates blood pressure.
- A good worker for cell growth and division
- It helps with muscular contractions.
- It plays a crucial role in transmitting nerve signals that stimulate muscle movement.
- It acts as a buffer, helping to neutralize excess acids and maintain the pH level within a healthy range.
How much calcium do you need?
Recommend by ICMR and NIN, intake 1000 mg of calcium per day for adult men and women. While it goes up to 1200 mg of calcium per day for pregnant women.
Here is a food list that is high in calcium
- Nutrient-Packed Nuts: Almonds, hazelnuts, and Brazil nuts are not only crunchy delights but also fantastic sources of calcium. Snack in a handful or sprinkle them over salads and yogurt.
- Milk: Start with the classic—milk. Whether it’s in a warm glass or incorporated into your morning cereal, milk is a powerhouse of calcium, essential for strong bones and teeth.
- Veggies: You’ll also find calcium in spinach, kale, and collard greens. Add these leafy greens to your salads, smoothies, or sautés for a nutrient-rich meal.
- Yogurt: Creamy and rich in calcium, yogurt is a versatile choice. Enjoy it as it is, mix it into smoothies, or use it as a base for dressings and dips.
- Seeds: Seeds like sesame, chia, flaxseed, and sunflower are small in size but high in calcium. They can eat them as they are, add them as an ingredient to meals, or use their oil in cooking.