From milk to legumes, discover calcium-rich foods for strong bones and health

You already know that you should consume calcium-rich foods for bone health, but this essential nutrient does much more to keep our bodies functioning properly.

Calcium is the most abundant and essential mineral in our body. It is primarily known for its role in bone and tooth health, but it also supports muscle and nerve function and is involved in blood clotting.

Although calcium can be found in supplements and multivitamins, the best and easiest way to get it is through food.

We should emphasize dairy products and vegetables. You can also find it in fish and fortified foods.

See the most common foods you can include in your diet:

We can't think of calcium without thinking of milk. According to the USDA, one cup of whole milk contains 306 mg of calcium.

Another dairy product rich in calcium. 100 g of plain yogurt contains 127 mg of calcium.

There are benefits to loving cheese too! Half a cup contains 289 mg of calcium.

The ideal alternative if you avoid dairy. 100 g of sardines contain 382 mg of calcium.

Rich in vitamins and especially delicious, salmon with bones (85 g) has 181 mg of calcium.

One cup contains 177 mg of calcium.

100g of broccoli contains 46mg of calcium.

One cup contains 185 mg of calcium.

One cup of cooked spinach has 245 mg of calcium.

Half a cup of tofu contains 434 mg of calcium.

Fortified fruit juices, such as grapefruit juice (350 mg) and orange juice (349 mg), are excellent sources.

100g of oats and cereals contain 51mg of calcium.

One cup contains 385mg of calcium.

(100g) contains 63mg of calcium.

100g of black beans have 191mg, white beans 236mg, and chickpeas 111mg of calcium.

What does calcium do for you?

Calcium is essential for building and strengthening bones. It is important for muscle movement and hormone release. It also plays a role in nerve signal transmission and blood flow.

According to the NIH, adults ages 19-50 should consume about 1,000 mg of calcium per day. The same goes for men ages 51-70, but women in the same age group need 1,200 mg.

Signs of calcium deficiency:

Hypocalcemia
Numbness or tingling in the fingers
Muscle cramps or spasms
Arrhythmias
Nausea, diarrhea
Fatigue, bone pain
Brittle nails and hair
Although supplements can help, taking too much can increase the risk of prostate cancer and heart disease. It is best to consult a doctor for proper diagnosis and treatment.

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