Calcium is essential minerals for the development of bones and also cell. It plays many roles in the normal functioning of the body.
Weight loss is problematic but eating calcium rich food can help losing weight. It is required for development of bone.
But its deficiency can result in severe pain in bone, weak bone, increased the risk of fracture and osteoporosis.
We need 1000g calcium daily. So know the best sources to get it in required quantity.
Milk is an excellent source of calcium. 100g milk provides 125mg calcium. Also, it contains essential nutrients like Omega 3, vitamin, mineral and protein.
A glass of milk in the morning prevents deficiency of calcium.
Cheese is another rich source of calcium. It is a dense source of nutrient.
100g mozzarella cheese provides 960mg of calcium. So it may be rich source of calcium.
To get the calcium, you can also try yogurt.
8 ounces yogurt provides almost 450mg calcium and 120 calories.
Vegetables are considered as top food to get a healthy amount of calcium.
There are varieties of vegetables that contains a concentrated source of calcium. So including vegetables in the diet can prevent deficiency.
Vegetables like kale, broccoli, spinach and kelp provides 260- 120mg calcium. It also contains other nutrients required for proper absorption of calcium.
See also: Kale Vs Spinach
5. Fortified cereals
Fortified cereals are available that contains almost 800 – 1000mg calcium.
Raw 100g soy contains 277mg of calcium. There are many fortified soy products available like soy milk and tofu.
7. Sesame Seed
Sesame seeds are also a good source of calcium. 100g sesame seed provides 975mg of calcium. So have a handful of sesame seeds.
100g almond contains 264mg of calcium.
Along with it contains a vast amount of vitamin and minerals which can help in absorption of calcium.
9. Dry Herbs
100g dry savory herb provides 2132mg calcium that is almost 210% of daily need.
Include dry herbs basil, thyme, poppy seed, mint, parsley and celery in soup or curries. They will provide excellent flavor and nutrient.
Fish like sardines, herring and salmon are an excellent source of calcium. Also they contain a proper amount of Vitamin D.
Vitamin D is a very important nutrient for absorption of calcium.
With deficiency of Vitamin D in the diet increase the risk of calcium deficiency instead of eating calcium-rich food.
11. Brazil nuts
Brazil nuts provide 160 mg calcium.
As we know that foods contain high amount of calcium. So try to eat a balanced diet which includes every variety of food. It will give you required nutrients in a natural way.
If you are planning to take supplements then take only 500mg which is enough and rest get it from food.
Including nutrient rich will increase absorption. Thus it will minimize the risk of deficiency.
See also: Guide to Antioxidants Dietary Supplement
Tips: Include Vitamin D rich Foods for proper absorption.