Want to have stronger bones and teeth? Concerned about osteoporosis, fractures, and other bone disorders? If, load up on calcium! This mineral makes up about two percent of your body weight. It plays a crucial role in bone growth and development, metabolism, nutrient absorption, and aging. More than 99 percent is stored in the teeth and bones. A poor diet, calcium malabsorption, and certain health disorders may cause your calcium levels to drop. This condition, which is known as hypocalcemia, can lead to muscle cramps, arrhythmia, lethargy, weak bones, osteoporosis, and even death. Fortunately, you can get more calcium from food and supplements. This is particularly important for children, pregnant and postmenopausal women, female athletes, and seniors. Additionally, studies indicate that vegetarians and vegans absorb less calcium than meat eater because they consume more phytic acids and oxalates. Let's take a look at the five best high-calcium foods for stronger bones:
Kale (Cooked) One cup of cooked kale delivers about 24 percent of the recommended daily allowance of calcium. This leafy green vegetable also provides large amounts of vitamin A, vitamin C, vitamin B6, magnesium, iron, and fiber. It actually contains more vitamin C than an orange and more vitamin A than any other veggie. When consumed regularly, it may lower your risk of osteoporosis, type II diabetes, obesity, and heart disease. With just 36 calories per cup, it fits into any diet.
Bok Choy Rich in vitamins A, C, K, potassium, and omega-3 fats, bok choy promotes health and well-being. One cup provides approximately 16 percent of the daily recommended intake of calcium. Packed with antioxidants, this veggie protects against oxidative damage, supports a healthy vision, and slows down aging. It also contains anti-inflammatory compounds that may help ease joint pain and improve cardiovascular function.
Sardines Surprisingly, these tiny fish are higher in calcium than milk and cheese. One serving of sardines provides 32 percent of the recommended daily intake of calcium along with a hefty dose of vitamin D and omega-3s. They are one of the best dietary sources of monounsaturated fats, offering both flavor and nutrition. With 32 grams of protein and just 190 calories per serving, sardines can help you get lean, build stronger bones, and keep improve immune function.
Yogurt The amount of calcium in yogurt varies from one brand to another. One serving of non-fat Greek yogurt delivers about 18 percent of the recommended daily allowance of calcium. Some brands provide as much as 30 percent of the recommended calcium intake. Yogurt is also an excellent source of B vitamins, magnesium, protein, and probiotics.
Black-Eyed Peas One cup of black-eyed peas provides 36 percent of the daily recommended amount of calcium. These legumes are chock-full of protein, fiber, folate, potassium, and other essential nutrients. Due to their high iron content, they may help prevent anemia. Fiber promotes digestive health and keeps your blood sugar levels with normal limits. Potassium, one of the key nutrients in peas, lowers blood pressure and protects against heart disease. There are many other high-calcium foods to include in your diet. Raw milk and cheese make it easy to increase your calcium intake. If you're not a big fan of dairy, eat more leafy greens, almonds, okra, canned salmon, and green beans.
