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Calcium is quintessential for maintaining bone and teeth health. Additionally, it is well established that this mineral also goes a long way towards regulating blood pressure.
Depending on one's age, the daily recommended Calcium intake varies, but one should still keep in mind to take the required amount for the proper functioning of the body.
However, several studies have shown that the majority of the population do not take the required amount of Calcium, causing a Calcium deficiency in their bodies. To tackle this issue, Calcium supplements are often recommended but these do not go well with few, and it is recommended that one gets the ideal intake through natural foods.
In this article, without further ado, let us look closer at the six Calcium-rich foods that you must include in your diet to build strong bones.
#1 Milk
Benefits: As milk has all the essential amino acids required by the body, the food is extremely effective for muscle building and recovery. The high Calcium content present in this food also makes it quintessential for maintaining bone and teeth health.
Nutrients: One glass of milk contains around 104 calories of energy, 2.4 grams of fat, 8 grams of protein and 12 grams of carbohydrates. Along with being a Calcium-rich food, it is a very good source of Magnesium, Phosphorous and vitamin B6.
#2 Spinach
Benefits: Having spinach on a regular basis could help prevent certain types of cancers. Furthermore, this green leafy vegetable promotes brain function and cardiovascular health by lowering the blood pressure.
Nutrients: 100 grams of spinach provides around 41 calories of energy and provides negligible quantities of carbohydrates, fat and protein. Spinach is a very good source of vitamins A, B6, C, and K along with vital minerals such as Iron, Magnesium, Potassium, and Manganese.
Alternatives: Broccoli, Kale.
#3 Almonds
Benefits: Almonds are loaded with antioxidants, which prevent cell damage from harmful free radicals. Additionally, this food helps regulate blood sugar and blood pressure levels, and therefore, minimises the risk of cardiovascular ailments.
Nutrients: 100 grams of almonds contain around 580 calories of energy, 22 grams of carbohydrates, 21 grams of protein and 49 grams of fat. Apart from being a rich source of Calcium, almonds also contain tonnes of Potassium, Iron, Magnesium, and vitamins B6 and E.
#4 Soybeans
Benefits: Soybeans are loaded with Omega-3 fatty acids, making them a super-food for maintaining cardiovascular health. Furthermore, several studies have pointed out that having soybeans on a regular basis reduces the risk of certain types of cancers.
Nutrients: 100 grams of raw soybeans provide around 450 calories of energy, 36 grams of protein, 30 grams of carbohydrates and 20 grams of fat. Also, this food contains good amounts of Potassium, Iron, and Magnesium along with vitamins B6 and C.
#5 Yoghurt
Benefits: Several studies have demonstrated that yoghurt could promote heart and digestive health while also improving the overall immune system of the body. Yoghurt is also linked to preventing hypertension when consumed on a regular basis.
Nutrients: 100 grams of yoghurt contains around 100 calories of energy, 4 grams of carbohydrates, 5 grams of fat and 9 grams of protein. Additionally, it contains good quantities of Magnesium, Phosphorous, Potassium, Zinc, and vitamins B6 and B12.
#6 Figs
Benefits: Having figs on a regular basis helps regulate diabetes, and also promotes hair growth. They help in lowering blood pressure and thereby, reduce the risk of heart ailments. Furthermore, figs could also help in weight loss.
Nutrients: A large fig provides around 47 calories of energy and negligible quantities of fat. Apart from being a rich source of Calcium, this food also contains loads of Potassium, Magnesium, Phosphorous, Zinc, and Copper along with vital vitamins such as A, C and K.
