Calcium is a crucial element in human nutrition, playing a vital role in maintaining healthy bones and teeth. This mineral not only strengthens the skeletal structure but is also essential for proper muscle and nervous system function. Over 99% of the calcium in our bodies is stored in bones and teeth, contributing to their strength and structure. The remaining calcium is found in blood, muscles, and intracellular fluids. Calcium enriched foods are instrumental in providing this vital mineral. It’s necessary for the proper functioning of muscles and blood vessels, hormone and enzyme secretion, and signal transmission through the nervous system. The need for calcium can vary depending on age and individual circumstances; for example, growing children and adolescents require more of this mineral compared to young adults.
Let’s explore 10 calcium enriched foods that can help strengthen bones and teeth and assist you in meeting your daily calcium requirements.
Best Calcium Enriched Foods
1.Yogurt
Yogurt is an excellent source of calcium and probiotics. Probiotics are beneficial bacteria that aid in gut health and boost the immune system. A cup of low-fat yogurt can provide 34% of the daily requirement for calcium, phosphorus, potassium, and B vitamins.
2.Milk
Milk is one of the primary sources of calcium that is well-absorbed by the body. One cup of whole milk contains 306 mg of calcium, while fat-free milk provides up to 325 mg. Milk is also rich in protein, vitamin A, and vitamin D.
3.Cheese
Cheese is another dairy product that’s a good source of calcium and protein. Specifically, Parmesan cheese contains 242 mg of calcium per ounce (about 28 grams). Softer cheeses typically have lower calcium content.
4.Whey
Whey, a protein found in milk, contains about 160 mg of calcium per cup. This protein helps strengthen and improve muscles after workouts and can be a good option if you avoid milk and dairy products.
5.Almond Milk
If you’re looking for a milk alternative with comparable calcium levels to dairy milk, almond milk is a suitable choice. Various brands of almond milk may add extra calcium, and one serving typically provides between 25% to 45% of the daily calcium requirement.
6.Kale
Kale is one of the calcium enriched foods & vegetables, containing 84 mg of calcium per cup. This vegetable is also an excellent source of vitamins A and C and fiber. Three cups of raw kale contain as much calcium as a glass of milk.
7.Dried Figs
Dried figs are a good source of calcium, with every 10 dried figs containing about 150 mg of calcium, equivalent to half a glass of milk. However, dried figs are high in sugar, but the fiber they contain helps control blood sugar.
8.Edamame or Green Soybeans
A cup of edamame contains 98 mg of calcium, which is 10% of the daily requirement. This food is also rich in protein and fiber and can be a good substitute for other calcium sources like milk.
9.Okra
Okra is another calcium enriched vegetable, with each cup containing 82 mg of calcium. This vegetable can be consumed in various ways, such as in stews, fried, or cooked.
10.Bok Choy
Bok choy is a leafy vegetable that contains as much calcium per cup as half a glass of milk. In addition to calcium, this vegetable is rich in vitamins A, C, and K and contains a significant amount of folate, which contributes to overall health.
Other Ways to Get Calcium
To meet your daily calcium needs, in addition to consuming calcium enriched foods, you can also benefit from other sources. These include calcium-enriched foods, which are especially useful for those who cannot get enough calcium from natural sources. Here are some examples of these foods:
- Calcium Enriched Breakfast Cereals Many breakfast cereals, especially those for children and adults, are enriched with calcium. These cereals can easily be added to your diet and provide a significant portion of your daily calcium needs.
- Tofu Tofu, made from soybeans, is a good source of calcium. While tofu naturally doesn’t have much calcium, many manufacturers enrich it with calcium. Consuming tofu is particularly beneficial for those following a plant-based diet.
- Calcium Enriched Fruit Juices Various fruit juices, especially orange juice, are enriched with calcium in some brands. This method can be a tasty and simple way to increase calcium intake.
- Nut-Based Milks Milk made from nuts like almonds is often enriched with calcium. These types of milk are good alternatives to dairy milk and can provide a significant amount of calcium.
Calcium Supplements
Taking calcium supplements can be an effective way to meet the body’s needs for this mineral, especially during periods when calcium loss from bones increases. After the age of thirty, calcium decrease in bones may lead to osteoporosis and increased risk of fractures. In these cases, calcium supplements and multivitamins beside calcium enriched foods can be helpful. However, for using supplements, you should consult with a health specialist and doctor to ensure you’re consuming the appropriate dose and to avoid interactions with other medications. Excessive calcium intake can also cause health problems.
Conclusion
Calcium is essential for maintaining healthy bones and teeth and plays a key role in various body functions. While dairy products are known as primary sources of calcium, a variety of non-dairy foods also contain this mineral, including vegetables, seeds, and plant-based products. By adding these calcium enriched foods to your diet, you can easily meet your daily calcium needs. For purchasing calcium enriched foods and other quality products, Faraz Hypermarket is an excellent option. Faraz Hypermarket allows you to benefit from fresh and healthy products and confidently meet your nutritional needs. By choosing products from Faraz Hypermarket, prioritize your health and enjoy the variety and quality of products.
