You won’t see milk, yogurt or cheese on this list. Aboutmans has chosen more interesting and unexpected calcium-rich foods that are sure to make your bones strong.
Everyone knows that calcium is a key element for building strong bones. But it can’t do all the work alone. Vitamin D (the “sunshine vitamin”) is also needed to strengthen bones and helps the body absorb calcium. That’s why you should make sure to include foods that contain both calcium and vitamin D in your diet.
How much calcium and vitamin D you should consume per day
If your age is from 19 to 50 years, your daily calcium requirement is 1,000 mg, if you are over 50 years old – 1,200 mg. Well, if you are under 19, 1,300 mg of calcium. As for vitamin D, the body needs no more than 0.636 mg per day – this is the daily dose of calcium recommended by studies of The National Institutes of Health. This will be enough to keep you healthy (without causing any side effects).
Vegetarians, vegans and people who are lactose intolerant are familiar with soy products. Tofu, soy milk and other products made from soy beans are rich in protein, which is very important for those who have given up meat. With the help of soy you can not only satiate the body, but also strengthen the bones. For example, 100 grams of tofu contains 350 mg of calcium, and a cup of soy milk contains 60 mg of calcium. Taken together, this already amounts to just under 50% of the daily calcium intake for a person between the ages of 19 and 50.
Of course, all nuts are good for our body. They contain nutrients and important trace elements necessary for the proper functioning of all organs. But to avoid osteoporosis, it is necessary to include almonds in your diet. Few people know, but this nut is rich in calcium: in 100 grams – 273 mg of this useful for bones. In addition to calcium, almonds also contain magnesium, which also plays an important role in strengthening bones.
- Pumpkin seeds and sesame seeds
Previously, we advised using your favorite nuts and seeds for this dish. But they are needed not only for the rich taste: the addition of pumpkin and sesame seeds will help strengthen the bones. One tbsp. of sesame seeds contains 88 mg of calcium, and 100 grams of pumpkin seeds contain 46 mg. The latter are also rich in vitamin K and monounsaturated fats, which are so good for the cardiovascular system.
In fact, bananas don’t really contain that much calcium – only 8 mg per 100 grams. But they were on this list for a reason, and quite deservedly, because they contain a lot of potassium, the daily rate of consumption of which is 4,700 mg. And one banana (weighing about 70 grams) contains about 245 mg of this useful substance, which helps the body to avoid losing calcium. Such a property of this trace element directly affects the improvement of bone health.
Sardines contain even more calcium in their chemical composition than milk: in 85 grams of fish – 325 mg, but in a glass of milk – only 240 mg. And this little fish can do even more: strengthen bones, prevent cancer, lower cholesterol and “cure” inflammation in the body. Sardine is definitely worth adding to your diet, especially since it goes great with toast or pasta.
Salmon and other red fish deliver all the necessary substances for bones. Salmon is one of the main “suppliers” of vitamin D: 100 grams of the product contains 0.595 mg. Eating just one portion of this fish, cooked your favorite way, you give your body the necessary daily rate of “sunshine vitamin”. And the high content of useful omega-3 fatty acids will contribute not only to strengthen the bones, but also improve the condition of the skin and hair.
Continuing with the fish theme, we can’t help but mention tuna. Just like salmon, it is rich in vitamin D, which is so important for our bones. It is not necessary to buy fresh or freshly frozen tuna, all the useful minerals and trace elements can be found in canned fish.
A healthy and balanced diet always includes vegetables. Our bodies especially benefit from green vegetables. And speaking of bone health and strength, we can’t help but add broccoli to that list. This vegetable is high in calcium (47 mg per 100 grams) and vitamin K (101.6 mcg per 100 grams). When paired, they will take care of bone health and repair. Plus, broccoli will help get your blood pressure in order and boost your immune system.
- White beans
Another source of calcium that helps strengthen bones. A cup of white beans contains 200 mg of calcium as well as 126 mg of magnesium, which is twice as good for bone strength. But white beans are known not only for their high calcium content, but also for the presence of coarse fiber, which our bodies cannot fully assimilate. As they swell up, they absorb all the harmful substances and remove them from the body.
- Olive oil
Last but not least on our list of calcium-rich foods is olive oil. Not so long ago, Spanish researchers were able to find out through experimentation that this oil can not only improve heart and brain health, skin and hair condition and prevent cancer, but also reduce the risk of osteoporosis. According to nutritionist Professor Keith-Thomas Ayoub of Albert Einstein College of Medicine, olive oil cannot completely replace calcium and vitamin D – only their combined consumption and regular exercise will help ensure healthy bones.