Calcium is an essential mineral necessary for the growth and maintenance of strong teeth and bones, nervous system, and secretion of certain hormones and enzymes.
The DV for calcium is 1000mg i.e. anything more than this value can lead to kidney stones, risk of vascular diseases like strokes and heart attack while a deficiency can lead to numbness in fingers and toes, cramps, and abnormal heart rhythms.
Milk products:
Cheese:
We all know milk products are rich in calcium. Talking about cheese Parmesan has the high value of calcium present with 1376mg of calcium per 100g serving, followed by Romano, Gruyere, Mozzarella, Swiss, Cheddar, Hard Goat cheese, Provolone.
Tofu or paneer:
Tofu is most commonly found in Eastern foods, particularly Chinese food. Fried tofu provides 372mg (37% DV) of calcium per 100g serving, or 104mg (10%DV) per ounce, and 48mg (5% DV) in an average 13 gram piece. Tofu prepared with calcium sulfate can provide much much higher levels.
Milk or Yoghurt:
Nothing can beat up Milk in calcium as it is flooded with loads of calcium.
Nuts & seeds:
One ounce of any seeds gives you about 200-300gms of calcium.
Flax seeds
Almonds
Sesame seeds:
Brazil Nuts
Hazelnuts
Walnuts
Vegetables:
Eat your greens that helps keep your bones and teeth stronger.
- Broccoli
- Watercress
- Collards
- Kale
- Okra
- Red kidney beans
- Chick beans
- Green/French beans
Fruits
Fruits listed below are loaded with loads of calcium to keep you and your bones stronger.
- Apricots
- Figs
- Currant
- Orange
Sea food:
Sea food is also packed with an impressive accounts of calcium and pacifies the daily intake value of calcium per 300 gms of serving. We already know sea food is very nutritious loaded with healthy fats and protein.
Even a regular fillet of wild salmon has 24 mg.
- Herring
- Sardines
- Salmon
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