Calcium is a very important substance for humans in the process of regenerating bones and joints in your body. Therefore, our daily diet must provide enough calcium to prevent pathogenic bacteria. When you provide enough calcium your body will easily suffer from joint diseases or hypertension and cancer. That is why you must provide enough calcium for the body through food or oral medications. Referring to calcium, you immediately think of milk as a good food source, in addition to milk, there are many calcium-rich foods. You can combine these food sources with every meal of your daily life, helping you to get more calcium. Here are the top 10 foods rich in calcium that are healthy, you refer and add to each daily meal in the family.
1 Sunflower seed
1 cup of 46 grams of sunflower seed equals 4% of your daily calcium requirement
1 cup of 46 grams of sunflower seed equals 4% of your daily calcium requirement. You can use the seeds as a snack or sprinkle on a salad. Apart from calcium, sunflower seeds are also rich in vitamin E and antioxidants.
2 Broccoli
1 cup of cooked broccoli contains 62 mg, or 6% of your daily calcium requirement
1 cup of cooked broccoli contains 62 mg, or 6% of your daily calcium requirement. Broccoli has an impressive nutrient content, is rich in calcium and other good nutrients like vitamins A, C, and B6. Broccoli also contains anti-cancer active ingredients, research shows that people who eat broccoli regularly every week can reduce the risk of prostate cancer by 41% compared to people who eat little or not.
3 Sweet potato
1 large bulb contains 68mg equivalent to 7% of the body's calcium needs
Sweet potatoes have an impressive amount of calcium, too: 1 large bulb contains 68mg or 7% of the body's calcium needs. Not only calcium, sweet potatoes also contain potassium, vitamins A and C.
4 Orange
1 large orange provides 74 mg of calcium, or 7% of the calcium requirement
Citrus fruits are often known to be rich in vitamin C, but few people know that a large orange provides 74 mg of calcium, equivalent to 7% of the daily calcium requirement.
5 Almond
Almond
Research shows that eating almonds before going to the gym can help burn more fat and carbs during exercise. These seeds look small but contain plentiful amounts of protein, fiber, and monounsaturated fat, which helps reduce bad cholesterol when you eat in moderation.
6 Milk
A cup of cow's milk has 276 to 352 mg depending on whole milk or nonfat.
Whether there are mixed opinions about whether to use cow's milk or not. But undeniably cow's milk is one of the best and cheapest sources of calcium. A cup of cow's milk has 276 to 352 mg depending on whole milk or nonfat. The calcium in milk is well absorbed by the body. In addition, milk also provides protein, Vitamin A and vitamin D. Goat milk is an excellent source of calcium, providing 327 mg per cup. In a nutshell, if you drink 1 cup of milk a day, you provide your body with 27-35% of your daily calcium needs.
7 Spinach
Spinach
The vegetable that is familiar to housewives in Vietnam is super nutritious. It is rich in folate (the precursor of folic acid) which contains many minerals including manganese, magnesium, phosphorus, and iron. A cup of cooked amaranth (264 grams) provides about 116 mg of calcium equivalent to 12% of the body's daily calcium requirement. Calcium is concentrated in the leaves, also contains a lot of vitamins A and C.
8 Pumpkin
1 cup of pumpkin contains 84mg, or 8.4% of daily needs.
Pumpkin is not only rich in calcium but also high in potassium, rich in carotenoids that help fight heart disease, asthma, arthritis and enhance vision. 1 cup of pumpkin contains 84mg, or 8.4% of daily needs.
9 Seaweed
Seaweed
Seaweed is a calcium-rich plant that also contains fiber and lots of iodine to help maintain thyroid health. 1 cub contains 134mg, equivalent to 13% of the serving daily.
10 Sesame seeds
1 tablespoon contains 87.8 mg, equivalent to 9% of daily needs.
1 tablespoon of this tiny sesame seed contains as much calcium as half a cup of milk. 1 tablespoon contains 87.8 mg, equivalent to 9% of daily needs
