15 calcium-rich foods for stronger bones and health over

You know how to eat popcium -rich foods for optimal bone health (which among us has not drank a glass of milk every night as a child just to grow a few centimeters?), But this vital nutrient does a lot to make our body work properly. “Calcium is the most abundant and most essential mineral for our body,” explains Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital. “It is very notable for its role in the health of bones and teeth, but it also supports muscle and nervous function and is involved in blood clotting.”

Although calcium is in supplements and multivitamins, the best and easiest way to consume calcium is by food. Dieras says to consider dairy and vegetables as main sources of nutrients. You will also find calcium in some of your favorite fish dishes and fortified foods. The most common that you can integrate into your diet include the following elements:

Milk

You can’t think of calcium without thinking about milk. According to the American Department of Agriculture (USDA), a cup of whole milk contains 306 milligrams (MG) of nutrient.

Yogurt

Yogurt is another dairy product for your calcium correction. The USDA says that 100 grams (g) of plain yogurt contains 127 mg of nutrients.

Cheese

A love of cheese also has its health benefits. It is filled with calcium and according to the USDA, half a cup will make you 289 mg of calcium.

Canned sardines

But if dairy products are not an option for you, don’t worry; There are many alternatives that are just as rich in calcium. Dieras lists sardines as a great source and in fact, according to the National Institute of Health (NIH), 100 g of sardines can provide you with 382 mg of nutrients.

Salmon

Packed with vitamins and nutrients (and really delicious if you like fish), salmon is one of the healthiest food options you can consider. According to the USDA, 3 ounces of salmon with bones contain 181 mg of calcium.

Kale

Vegetables often did not speak enough with regard to the high calcium content, but they are an excellent non -dairy option. A cup of curly cabbage, for example, at 177 mg of calcium, according to the USDA.

Broccoli

Dieras says that another easy -to -integrate vegetable in your calcium diet is broccoli. According to the USDA, 100 g of vegetable contains 46 mg of nutrients.

Bok Choy

This leafy green generally present in many delicious Asian dishes is filled with calcium. The USDA says that a cup will give you 185 mg of nutrients.

Spinach

There are very few drawbacks to eat spinach (unless you are allergic, of course). Packed with so many vitamins and nutrients, it also contains 245 mg of calcium in a cup when it is cooked.

Tofu

You can reach almost half of your daily calcium consumption required with tofu. According to the USDA, ½ a cup contains 434 mg nutrient.

Fruit juice

Dieras says that fortified fruit juices are an excellent source of calcium. According to the USDA, a cup of grapefruit juice contains 350 mg and a cup of orange juice contains 349 mg of nutrients.

Cereals

Dieras also lists cereals as another source of calcium. The USDA says that 100 g of oat and whole grains may contain 51 mg nutrient.

Almonds

If you like nuts, almonds are one of the richest sources of calcium. According to the USDA, a cup has 385 mg nutrient.

Edamame

The next time you are for sushi, plan to get Edamame. Another large source of calcium, 100 g contains 63 mg of calcium.

Beans

Whatever the type you opt, most beans are generally good sources of calcium. 100 mg of black beans, for example, contain 191 mg of calcium. 100 g of white beans contain 236 mg of nutrients and even 100 g of chickpeas contain 111 mg of calcium.

What is calcium doing for you?

Calcium has many advantages. Most often known, calcium is necessary to build and strengthen our bones. Dieras says that it is also used in muscle movement and the release of hormones. It also plays a huge role in sending signals to our nerves throughout the body and the brain and helps the movement of blood.

How many calcium do you need?

With calcium, having too much or nutrients too much can be a bad thing. According to the NIH, adults aged 19 to 50 should aim to consume around 1,000 mg of calcium per day. This is almost the same for adult men aged 51 to 70, but adult women in the same age group will have to increase their contribution to 1,200 mg.

The signs that you do not get enough calcium include hypocalcemia, tingling or numbness of your fingers, toes or lips, muscle cramps, spasms, irregular heart rate, gastrointestinal symptoms such as nausea and diarrhea, fatigue, bone pain, nails and angry hair. And although you can easily increase calcium with supplements, Diera says that a balance is necessary and that too many nutrients can cause increased risk of prostate cancer and heart disease. It is always preferable to go to a doctor to be properly diagnosed and obtain appropriate treatment for a calcium deficit, she says.