High calcium foods have good benefits for health, especially for healthy bones and teeth. Calcium also plays an important role in maintaining heart health, accelerating blood flow, muscle and nerve function, preventing osteoporosis, and even research calling calcium also contributes to helping to lose weight.
Before discussing more about high calcium foods, it is also important to note that the amount of daily calcium intake in each person is different, depending on age and sex. Generally, the recommended amount of calcium intake for the adult age group is 1000 mg per day. While the recommended amount of calcium intake for women over 50 years and men over 70 years is 1,200 mg per day. For children aged 9-18 years, the recommended amount is 1,300 mg of calcium per day.
You can get high calcium foods easily from milk and dairy products. But, there are also various other calcium sources besides milk.
High Calcium Food from Dairy Products
Compared to calcium from plants, calcium from dairy products is indeed more easily absorbed by the body. Dairy products that contain high calcium include:
Milk
All types of milk, especially low-fat milk and nonfat milk, are excellent sources of calcium. Cow's milk and goat's milk are the best sources of calcium from dairy products and their products. The calcium content in cow's milk can vary between 276-352 mg depending on the type, whether ordinary milk, low-fat milk, or nonfat milk.
While the calcium content in a cup of goat's milk is estimated at 327 mg. This amount is equivalent to 27–35 percent of the recommended daily calcium requirement. Aside from being a source of calcium, milk is also a source of protein, vitamin A, and vitamin D.
Yogurt
All types of yogurt are excellent sources of calcium. Not only calcium, yogurt also contains live probiotic bacteria that have various health benefits, especially to maintain the body's metabolism. Yogurt is also thought to be associated with a reduced risk of type 2 diabetes and heart disease. Low-fat yogurt is thought to contain higher calcium, one cup of yogurt contains 45 percent of the recommended daily calcium requirement.
Cheese
Almost all types of cheese, such as mozzarella, cheddar, and parmesan, are sources of high calcium foods. But compared to other cheeses, the calcium content in parmesan cheese tends to be higher. Every 30 grams of parmesan cheese has about 330 milligrams of calcium, equivalent to 33 percent of the recommended daily calcium intake.
High Calcium Foods other than Milk and Processed Products
Various types of high calcium foods other than milk include:
- Green vegetables, such as spinach, kale, radishes, mustard greens, okra, broccoli, and bok choy.
- Seafood, such as sardines, cobs and salmon.
- Nuts and seeds, such as peanuts, lentils, soybeans, almonds, chia seeds, and sesame seeds.
- Calcium-fortified foods, such as cereals, bread, oatmeal, and orange juice. Make sure you read the packaging label to make sure the product is calcium-fortified food products.
In addition to high calcium foods, calcium supplements can also be another option to meet your daily calcium needs, especially in people who are indicated to lack calcium and people at risk for osteoporosis.
Make sure you know the side effects of using these supplements on some foods and drinks, medical drugs, and certain health conditions. Also make sure you understand how much daily calcium is needed and what type of supplement to choose. To get the maximum and safe benefits of calcium supplements, make sure the calcium supplements you take are in accordance with the advice and instructions of your doctor.
Although calcium supplements can help, stay focused on meeting your daily calcium needs by consuming a variety of high calcium foods.
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