It is not
just enough to have calcium rich foods. The body cannot absorb calcium without
the help of vitamin D. So along with It is very important for us to have a
certain amount of calcium in our diet. Calcium is required to keep bones
healthy and also formation of blood cells. Have you noticed that many people
have joint pain and brittle bones these days. That is because we do not make a
conscious effort to include calcium rich foods in your meals. We mostly eat
whatever is available and thus, the calcium in our diet gets depleted.
calciumrich foods, your diet must also include foods that are rich in vitamin D too.
When it comes to women, calcium is doubly important. Women have their monthly
menstruation cycles and thus lose out on a lot of calcium. Even during
childbirth, calcium reserves of a woman's body are depleted.
1.Milk
Milk is obviously the most calcium rich food. Women are advised to have
at least one glass of milk with some protein powder in a day for getting their
regular calcium needs.
2.Curd
Most
people who are allergic to milk or have lactose intolerance can try having
curd. Curd has almost the same calcium content as milk but no simple sugars.
3.Cheese
Cheese is also a dairy product that is very good for women. Parmesan
cheese has the highest calcium content among common types of cheese. Mozzarella
and cheddar are not far behind.
4.Dried
Figs
Figs give
women two nutrients that are very important for them; calcium and iron. Women
are usually deficient in both these minerals. Moreover, it also has very high
fibre content.
5.Green
Leafy Vegetables
Apart
from milk and dairy products, the best source of calcium is obviously green
vegetables. Be it spinach, broccoli or the famous turnip leaves that have the
highest calcium content among greens.
6.Almonds
Almonds
are not just famous for vitamin E, each nut also gives about 70-80 mg of
calcium. So, chew on just a handful of nuts to get a boost of calcium.
7.Brazil
Nuts
6 Brazil
nuts can give you 45mg of calcium. These healthy nuts are also very rich in
proteins.
8.Dried
Herbs
Many herbs like thyme, rosemary and dill have a
lot of calcium in the dried form. Although we do not have herbs raw, we can
also add a few spoons of extra herbs to our soups, steaks, curries etc.
9.Tofu
Tofu is made from soybean instead of cottage
cheese. However, this soy product too has lots of calcium in it.
10.Oranges
Apart from being a rich source of vitamin C, oranges also give you a decent
amount of calcium.
11.Soy
Milk
Soy milk
may not have as much calcium as normal milk. But still, it gives a whopping
300mg of calcium per ounce.
12.Oatmeal
Oatmeal has earned its fame for being heart
healthy and fibre rich. But it does give some good amount of calcium too.
Perfect breakfast for women.
13.Arugula
Arugula is a special type of green vegetable
that is often used in salads. It is loaded with calcium and thus, you should
try having it more often
14.White
Beans
Beans are
not famously calcium rich but that is a misnomer. You can get 100mg of calcium
from just half a cup of white beans.
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