Yogurt, collard greens, almonds, tofu and salmon are rich in calcium, protein and minerals that help keep bones strong.
Calcium is an abundant mineral in the body, mainly stored in bones and teeth. The body needs calcium for strong bones and teeth, and to support the heart, muscles and nerves.
Below are 4 food groups rich in calcium that are good for bone health.
Milk and dairy products
Milk: One 240 ml cup of whole milk contains 306 mg of calcium, one cup of nonfat milk has 325 mg of calcium. This mineral in milk is well absorbed by the body. Milk is also rich in protein and vitamins A and D which are beneficial for health.
Yogurt: Provides calcium and probiotics, good bacteria that help improve intestinal health and immune function. One 8-ounce cup of low-fat yogurt provides 34% of the recommended daily value (DV) of calcium, phosphorus, potassium and B vitamins. Eating yogurt regularly is not only good for your bones but also reduces the risk of heart disease. , type 2 diabetes.
Cheese: A 28 g serving of cheese has 242 mg of calcium. A 340 g cup of cottage cheese contains 23 g of protein. This food is high in saturated fat, calories, and sodium (salt) which can affect weight, blood pressure and heart disease, so eat in moderation.
Vegetables, fruits, nuts
People who are lactose intolerant because the small intestine does not produce enough lactase enzyme to digest lactose in milk or do not like milk can choose calcium-rich plant products instead.
Leafy green vegetables: Collard greens, kale and spinach are rich in calcium. A 340g cup of cooked collard greens contains 268mg of calcium. Spinach contains oxalates, natural compounds found in plants that bind to calcium, making it more difficult for the body to absorb.
Broccoli: Each 340 g cup of broccoli provides 35 mg of calcium. This vegetable also contains vitamins and minerals including phosphorus, potassium, vitamins C, B9 and K, and beta carotene that provide many health benefits.
Dried figs: This fruit contains more calcium per 28g serving, more than some other dried fruits. It is also rich in vitamin K and potassium which are great for bone health.
Nuts: Chia seeds are rich in calcium and omega-3 fatty acids. Sesame seeds also contain minerals such as iron, copper and manganese. Each 340 g cup of amaranth seeds contains 116 mg of calcium, folate, magnesium, phosphorus and iron.
Each 28 g serving (about 23 nuts) of almonds provides more than 76 mg of calcium, rich in protein, fiber, healthy fats and vitamin E. Regular consumption of nuts helps strengthen bones, in addition to reducing blood pressure. pressure and body fat.
Almonds are rich in calcium which helps strengthen bones. Image: May Cat
Beans and bean products
Bean: Lentils, soybeans, white beans are high in calcium, protein, fiber, minerals such as iron, zinc, folate, magnesium and potassium which all support bone health. A 340 g cup of white beans contains 161 mg of calcium and more than 17 g of protein, the same amount of soybeans provides nearly 98 mg of calcium.
Tofu: This product is rich in calcium, with half a 170 g cup containing up to 861 mg of calcium. Grilled, sauteed or fried tofu is also a good source of protein, especially for people who do not eat meat.
Soymilk: If you are lactose intolerant, soy milk is a good choice to supplement calcium as an alternative to cow’s milk. A 240 ml cup of soy milk provides 300 mg of calcium and more than 6 g of protein.
Fish
Pilchard: This small fish has edible bones, which increase calcium intake. One can of sardines contains 351 mg of calcium and about 23 g of protein. Sardines are also rich in omega-3 fatty acids, which support brain, heart and skin health.
Salmon: An 84-g serving of canned salmon has 241 mg of calcium and nearly 20 g of protein.
From age 30, the body begins to lose calcium, leading to an increased risk of bone fractures due to osteoporosis, especially in women. People at this age should increase calcium consumption to keep bones healthy and prevent bone diseases. Pregnant, postmenopausal, and dairy-intolerant women who are at risk of not getting enough calcium should ask their doctor to supplement and determine the appropriate amount.