High Calcium Food List

Eating high calcium foods is a great way to meet your daily calcium needs. In addition to milk and dairy products, there are a variety of green vegetables, nuts, seeds, fruit, until seafood (culinary marine) which can be a source of calcium intake for the body. Check out more in the following reviews.

High Calcium Food List

High calcium foods have good health benefits, especially for healthy bones and teeth. Calcium also plays an important role in maintaining cardiovascular health, expanding blood flow, muscle and nerve function, preventing osteoporosis, and even research suggests calcium also contributes in helping to lose weight.

Before discussing more about high calcium foods, it is also important to know 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.

High calcium foods can be easily obtained from milk and dairy products. But, there are also various other sources of calcium besides milk.

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High-Calcium Foods from Processed Dairy Products

Compared to calcium from plants, calcium from dairy products is more easily absorbed by the body. Dairy products containing 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 dairy products. 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 milk is estimated as much as 327 mg. This amount is equivalent to 27-35 percent of the recommended daily calcium requirement. Besides being a source of calcium, milk is also a source of protein, vitamin A, and vitamin D.

Yoghurt

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 yoghurt containing 45 percent of the recommended daily calcium requirement.

Cheese

Almost all types of cheese, such as mozarella, cheddar, and parmesan, are high-calcium food sources. But compared to other cheeses, the calcium content in parmesan cheese tends to be higher. Every 30 grams of parmesan cheese contains 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, turnip, green mustard, okra, broccoli, and bok choy.
• Seafood, such as sardines, tuna and salmon.
• Nuts and seeds, such as peanuts, lentils, soybeans, almonds, chia seeds, and sesame seeds.

Calcium-fortified foods, such as cereals, bread, oatmeal, to orange juice. Make sure you read the packaging label to make sure the product is a calcium-fortified food product.

In addition to high calcium foods, calcium supplements can also be another option to meet your daily calcium needs, especially in people with calcium deficiency and people at risk of osteoporosis.

Make sure you know the side effects of using these supplements for some foods and drinks, medical drugs, to certain health conditions. Make sure you also understand how much daily calcium is needed and what type of supplement to choose from. To get the benefits of calcium supplements maximally and safely, make sure that the calcium supplements you are taking are as recommended by your doctor.

Although calcium supplements can help, stay focused to meet your daily calcium needs by eating a variety of high calcium foods.

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