13 Foods High in Calcium for Healthy Bones and Teeth

Jakarta –

Calcium is one of the nutrients needed by the body. Quoted from Harvard School of Public Healthabout 99% of the body’s calcium is stored in the bones, and the remaining 1% is found in the blood, muscles and other tissues.

Consuming foods high in calcium is beneficial for maintaining healthy bones and teeth, as well as playing a role in blood clotting, helping muscles contract, and regulating heart rhythm and nerve function.

Check out this article to find out 13 foods high in calcium that can be consumed to maintain healthy bones and teeth.

Various Foods High in Calcium

Quoted from Healthlinehere are 13 foods and drinks high in calcium that are good for consumption:

1. Sardines and Salmon

Sardines and salmon are high-calcium foods that are also rich in other nutrients, such as protein and omega-3 fatty acids. This fish can be found in canned form.

A 92 gram can of sardines contains 27% calcium from the nutritional adequacy rate (RDA). Meanwhile, 85 grams of canned salmon with bones contains 19% RDA.

Seafood may be at risk of containing mercury, but small fish such as sardines have low levels. In addition, sardines and salmon have high levels of selenium which can prevent exposure to mercury toxins.

2. White Beans

Several types of nuts contain sufficient calcium. For example, 1 cup of cooked white beans (179 grams) contains 12% of the RDA. Other varieties contain less, namely around 3-4% RDA per cup (175 grams).

Nuts in general also contain high levels of fiber, protein and micronutrients, including iron, folate, zinc, magnesium and potassium. Nuts also help lower LDL (bad) cholesterol levels and reduce the risk of type 2 diabetes.

3. Almonds

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Almonds are also a type of nut, but their calcium content is one of the highest. A total of 28 grams of almonds, or about 23 nuts, provides 6% of the RDA for calcium.

Almonds contain fiber, fat and protein which are healthy for the body. Additionally, these nuts are an excellent source of magnesium and vitamin E.

The benefits of consuming nuts include helping to reduce blood pressure, body fat and various other risk factors for metabolic disease.

4. Edamame

Edamame are young soybeans. These beans are often sold while still wrapped in green pods.

One cup (155 grams) of cooked edamame contains 8% of the RDA of calcium. Edamame is good to consume because it also contains good protein and provides all the daily folate requirements.

5. Know

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Tofu is a food made from soybeans. Tofu that has been treated with calcium has more than 66% of the RDA of calcium in just half a cup (126 grams).

6. Poppy Seeds and Sesame Seeds

The next foods high in calcium are types of seeds such as poppy seeds, sesame, celery and chia. One tablespoon (9 grams) of poppy seeds contains 127 mg of calcium, or 10% of the RDA.

Meanwhile, one tablespoon of sesame seeds (9 grams) contains 7% of the RDA for calcium.

Grains are also recommended for consumption in the diet because they contain protein, healthy fats, omega-3 and other minerals, including copper, iron and manganese.

7. Spinach and Green Vegetables

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Cooked spinach contains 116 mg of calcium, or 9% of the RDA per cup (246 grams). Spinach is also a good source of folate and contains minerals such as manganese, magnesium, phosphorus and iron.

Apart from spinach, other green leafy vegetables are also high in calcium, including mustard greens and kale. One cup (190 grams) of cooked collard greens contains 268 mg of calcium, or about 21% of the RDA.

8. Figs

Dried figs contain lots of antioxidants, fiber, and are high in calcium compared to other dried fruits. Dried figs contain 5% of the RDA of calcium per serving (40 grams).

Other contents of figs are potassium and vitamin K which are important for bone health.

9. Fortified Food and Beverages

Fortified foods and drinks or those processed with added calcium content can add needed nutrients quickly. These foods include cereal or powdered drinks.

Some products can provide up to 1,000 mg (100% of the RDA) per serving. Keep in mind that the body cannot absorb all the calcium at once. It is best to divide this calcium consumption into several drinks.

10. Whey Protein

Whey is a type of protein found in milk. There are a number of products that offer whey protein content, both food and drink.

Apart from its protein content, whey is also very rich in calcium. One scoop (33 grams) of whey protein powder contains about 160 mg of calcium, or 12% of the RDA.

Whey also contains fast-digesting amino acids, which help promote muscle growth and recovery. Other benefits include weight loss and blood sugar control.

11. Milk

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Milk is one of the best and most commonly consumed sources of calcium. One cup (237 mL) of cow’s milk can contain 306-325 mg of calcium or around 25% of the RDA, depending on the type of milk.

Milk is also a good source of protein, vitamin A and vitamin D. Apart from cow’s milk, goat’s milk also contains excellent calcium.

12. Yogurt

Yogurt is a dairy product that can also be an excellent source of calcium. One cup (245 grams) of plain yogurt contains 23% of the RDA for calcium, as well as providing other nutrients, such as phosphorus, potassium, and vitamins B2 and B12.

Yogurt is also rich in probiotics, a type of good bacteria that can improve immune function, improve heart health, and increase nutrient absorption.

13. Cheese

Lastly there is cheese which is a food high in calcium. Parmesan cheese has the most calcium content, namely 242 mg or 19% of the RDA per 28 gram serving.

Meanwhile, softer cheeses tend to have less calcium, namely around 52 mg, or 4% of the RDA per 28 grams. Some additional benefits of consuming cheese are a lower risk of heart disease.

So, those are 13 high calcium foods and high calcium drinks that are good for healthy bones and teeth.

(bai/row)