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Fueling Your Frame: Foods High in Calcium for Optimal Health

What factors contribute to the durability of bone? Calcium is what it is!


Calcium is a mineral most commonly linked with strong bones and teeth. However, calcium also plays a crucial part in blood clotting, assisting muscles in contracting and maintaining proper heart rhythms and neuron activities. Calcium may be found in dairy products and green leafy vegetables. The remaining 1% of the body's calcium can be found in blood, muscle, and other tissues in addition to the bones, which retain approximately 99% of the calcium.


Two different mechanisms supply the body with the calcium it requires. One way to obtain calcium is through consuming foods or supplements that contain calcium, and another way is through using calcium that is already present in the body. If a person does not consume enough foods that are high in calcium, their body will pull calcium from their bones. The calcium that is "borrowed" from the bones should be replaced at some point in the future. 


In addition to these two methods, the body absorbs calcium in several other ways. It is also possible for it to enter the foods that we consume. In addition to the dairy products we are all familiar with, other meals on the market have a high calcium content. 


In this piece, we will look at some foods that are high in calcium and will make you go Calci-YUM!


Firm Tofu


Calcium sulfate, an element used to solidify soymilk to manufacture tofu, is added to this plant-based diet, resulting in a significant increase in the quantity of calcium present. Not all tofu is produced by adding calcium sulfate throughout the manufacturing process. Magnesium chloride, magnesium sulfate, or potassium chloride might be added to some types of tofu. This depends on the kind of tofu and the country in which it was made. 


Tofu is an ideal option for vegetarians and vegans as a plant-based food that is low in fat, devoid of cholesterol, and contains all essential amino acids. Tofu that has been allowed to firm up can be cut into small slices or cubes and then added to soups, stews, and even sushi.


Yogurt


Plain yogurt is a good source of calcium. While milk is also an excellent source of calcium, plain yogurt contains more calcium per serving than milk does. Simply adding fruit to plain yogurt will always produce a more tasty product. However, suppose you are searching for a convenient option. In that case, you may get 434 milligrams of calcium, equal to 33 percent of the daily intake, from an 8-ounce cup of yogurt prepared with fruit. Pick a yogurt with fewer added sugars and sweeteners, or pick one that doesn't have any at all for a healthier alternative.


Almond Milk


Ground almonds and water that has been filtered are the two main ingredients in making almond milk. Typically, calcium carbonate, a mineral found in limestone, is added to this milk made from nuts. If you want a plant-based dairy substitute and are seeking an alternative to drinks based on soy, almond milk is an option you should consider. However, in contrast to cow's milk and soymilk, a cup of almond milk contains only one gram of protein, making it an insignificant supply of this macronutrient. 


Whole Almonds


Almonds, in their whole form, are yet another excellent source of calcium. In addition to that, they are loaded with beneficial fats, fiber, magnesium, and vitamin E. It is essential to remember that despite one cup of almond milk having a higher calcium content than one cup of cow's milk, this quantity represents a significantly larger serving than is often recommended.


A serving size of one ounce of almonds contains around 13 grams of beneficial mono- and polyunsaturated fats. This makes almonds an excellent choice for a nutritious snack. These unsaturated fats may contribute to a reduction in total and "bad" LDL cholesterol levels and a lower likelihood of developing heart disease in an individual. Smoothies, salads, and other dishes all benefit from adding almonds as an ingredient.


Orange Juice


Suppose you are not a fan of plant-based milk. Drinking calcium-fortified orange juice may be a choice for you to consider to fulfill your calcium requirements. As long as an adult keeps their consumption to no more than ten fluid ounces daily, the Dietary Guidelines for Americans advise that 100% fruit juice can be part of a healthy meal pattern when consumed in moderate amounts.


Oat Milk


Are you looking for a plant-based replacement for cow's milk that does not contain dairy or nuts? There is hope in the form of oat milk. In the same way, as almond milk does, the manufacturing process of oat milk includes the addition of calcium carbonate. While you can prepare your oat milk at home, buying a commercially produced kind will provide extra nutrients because they are fortified. Remember that oat milk is a low-protein beverage that does not offer comparable quantities of protein to its cow's milk and fortified soy beverage competitors. Oat milk is a beverage made from oats.

Mozzarella Cheese


One serving of mozzarella cheese, which is 1.5 ounces, has a calcium content comparable to that of one glass of cow's milk. Some fresh mozzarellas may also contain good bacteria, often known as probiotics. These may help support the digestive and immune systems and fight inflammation. Probiotics may also be found in some fresh mozzarellas. Additionally, mozzarella cheese has a great deal of adaptability. You can eat it on its own, add it to your favorite pasta, pizza, risotto, or salad, or add it to any of those dishes.


Canned Sardines


Sardines include a high concentration of omega-3 fatty acids, which benefit the health of various organs, including the brain, heart, and eyes. In addition to this, they are a source of the nutrients iron, vitamin B12, vitamin E, magnesium, and zinc, making them one of the very few food sources of vitamin D. Because the canning process thoroughly softens the tiny bones, you won't even realize that you've eaten them even though they provide an additional source of calcium. You will only know you've eaten them once it's too late. You may top salads, toasts, and noodles with sardines.


Soy milk


Even though fortified soymilk does not have a higher calcium content than cow's milk, it is the only plant-based milk substitute nutritionally equal to milk. Other plant-based milk alternatives are not recommended. It is typically fortified with nutrients, such as calcium and vitamin D. In addition; it is a rich source of protein and low in saturated fat. This plant-based beverage can be substituted for a glass of cow's milk to provide comparable nutritional advantages and help you meet your daily requirements.


Disclaimer: Please note that the material presented in this article is intended only to provide general information. The material in this article was gathered from various sources; nevertheless, we do not claim ownership of any rights associated with the contents and information presented on the site. The original owner retains ownership of any rights.


Sources:

  1. Calcium | The Nutrition Source | Harvard T.H. Chan School of Public Health
  2. How Much Calcium Is in a Glass of Milk? (eatingwell.com)
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