5 Top calcium-rich foods you should consume

Several nutrients keep your bones healthy; however, calcium remains the most important. For your body to function properly, calcium is a mineral that plays a crucial role and is stored in your bones. If you don’t consume the right amount of calcium then it might lead to fragile bones that are more prone to fractures.

So much how much calcium does your body need?

The recommended daily intake–

Adults (men and woman) – about 1,000 mg per day

Women (over 50 years of age) – about 1,200 mg per day

Old age group over 70 years old – about 1,200 mg per day

Children aged 4–18 – about 1,300 mg per day

Though you can easily get your hands on calcium supplements manufactured by top pharma companies in India, it is still very crucial that you incorporate calcium-rich foods in your daily diet. rnHere are some of the best calcium rich foods you should consume:

1. Milk

Milk is undoubtedly the best source of calcium. For instance, one cup of cow’s milk has approximately 276–352 mg of calcium, depending on whether it’s whole milk or non-fat milk. Not to forget, goat milk is also a rich source of calcium and has approximately 327 mg calcium per cup (237 ml).

2. Soy milk

Soy milk is a great alternative for people who are lactose intolerant. It is a great source of calcium, proteins, and vitamin D. On average, one cup of soy milk has 340 mg calcium.

3. Seeds

Seeds including chia seeds, celery, and poppy seeds are nutritional powerhouses. They’re not only rich in calcium but also contain fatty acids and proteins that make your bones healthy. Moreover, they help your body to metabolize calcium, phosphorous, and magnesium

4. Yogurt

Dairy products like yogurt, particularly low-fat, are rich in calcium. They are an excellent source of fibre and one cup of yogurt contains at least 245 grams of calcium.

5. Almonds

Almonds are a great source of calcium, vitamin E, fatty acids, antioxidants, and proteins. They help strengthen your bones, improve memory, and keep your heart healthy. For instance, one whole cup of whole almonds contains nearly 385 mg of calcium. rnCalcium is an essential mineral that should be a part of your daily nutritional intake. Thus, make sure you incorporate these aforementioned foods in your diet. However, experts from pharma companies suggest that excess calcium can pose a threat to your body. So it is important that you monitor your calcium intake and ensure a balanced diet rich in vitamins, proteins, and carbohydrates.