5 top foods for calcium supplement
Calcium is crucial for maintaining bone health throughout your life. Calcium supplements could be an alternative if your diet falls short, even though eating is still the best way to receive calcium.
Before thinking about using calcium supplements, be sure you know how much calcium you need, the benefits and drawbacks of taking them, and the kind of supplement to take.
Calcium is required by your body to create and maintain strong bones. Calcium is also necessary for the healthy operation of your heart, muscles, and nerves.
According to several research papers, calcium & vitamin D may also help prevent cancer, diabetes, and high blood pressure in addition to supporting bone health. But there is conflicting information regarding these health benefits.
- Lentils and beans:
Protein, fiber, and micronutrients including iron, zinc, folate, magnesium, and potassium are all found in abundance in beans and lentils.
A single cooked cup ( 172g ) of winged beans, which provides 244 mg, or 19% of the DV, is among the types that also offer respectable calcium levels.
White beans are another excellent source, giving 12% of the DV in just 1 cup ( 179 g ) of cooked white beans. Less is present in other types of beans and lentils, ranging from about 3-4% of the DV per cup ( 175 g ).
It's interesting that many of the advantages of a plant-based diet in terms of health are attributed to beans. Beans may cut your levels of LDL (bad) cholesterol and lower your risk of getting type 2 diabetes
- Seeds:
Poppy, sesame, celery, and chia seeds are just a few of the numerous seeds that are strong in calcium and are little nutritional powerhouses.
For instance, 127 mg of calcium, or 10% of the Daily Value (DV), may be found in 1 tablespoon ( 9g ) of poppy seeds.
Additionally, seeds provide healthful lipids and protein. Chia seeds, for instance, are a good source of plant-based omega-3 fatty acids.
One tablespoon ( 9 g ) of sesame seeds has 7% of the daily value (DV) for calcium in addition to other minerals including copper, iron, and manganese.
- Leafy, Dark Green Vegetables :
Calcium-rich foods include cooked kale, spinach, and collard greens. The biggest amount is seen in collard greens, which have 164 mg of calcium per half cup.
- Oranges:
Calcium is present in good quantity in oranges. Oranges have 40 mg of calcium per 100 g, which can be overcome by eating frequently. In addition, it contains vitamin C, which improves calcium absorption and supports bone health.
- Papaya:
Consuming papaya is good for your health. But consuming it for healthy bones has a lot of advantages. Even though it only amounts to about 24 g, consuming this much per day can also be plenty. In addition, it can solve a variety of skin and digestive issues.
Conclusion:
A vital mineral that is essential to many facets of health is calcium.
Although dairy products often have the largest concentrations of this mineral, there are many other excellent sources, many of which are plant-based.
If you choose from the wide variety of foods listed in this article, you can easily satisfy your calcium needs.
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