Are you searching for ways to increase the amount of calcium-rich foods in your diet to support the health of your bones? You are at the right place. Calcium is the most important mineral in the human body, although our systems don’t truly make this essential ingredient. In addition to maintaining healthy bones, calcium is crucial for maintaining healthy muscles, neurons, and hearts. Many of these factors make it essential for us to consume meals high in calcium.
9 Calcium-Rich Foods for Bone Health
- Soy Milk
Depending on the brand, soy milk typically provides 300 to 450 milligrams of calcium per cup or at least 20% of the DV. Another excellent dairy substitute is soy milk, which has seven grams of protein, about the same as cow’s milk.
- Tofu
Tofu is a fantastic source of plant-based protein and one of the foods with the most calcium for strong bones. Around 434 mg of calcium, or 30% of the DV, may be found in a half cup of tofu. It also provides roughly ten grams of protein, which is a bonus.
- Calcium-fortified orange juice
According to Ansari, calcium and vitamin D support each other in promoting bone health. The benefits of vitamin D for preserving health are also supported by research. For example, 350 mg of calcium, or 25% of the daily value (DV), and 2.5 mcg of vitamin D, or 10% of the DV, are present in one cup of orange juice.
- Broccoli
Adding broccoli to one’s regular diet and other calcium-rich meals can enhance bone health, even though this food source has less calcium than other foods. The amount of calcium in a half-cup of chopped broccoli is 20.7 mg. Even though broccoli has a comparatively low calcium content compared to other calcium-rich foods, including it in one’s regular diet can benefit bone health.
- Kale
Along with other calcium-rich foods, kale can assist in supplying the daily requirements for maintaining bone health. Kale salad with broccoli, garbanzo beans, and your preferred protein is some amusing suggestions. 101 mg of calcium is present in one cup of chopped kale.
- Beans
Protein, fiber, and minerals like calcium, potassium, vitamin C, and magnesium are all present in beans. Whereas one cup of garbanzo beans has 80 mg of calcium, a half cup of soybeans has 100 mg. Beans can be used to make chili, salad, or soup.
- Cow’s milk
Most cow’s milk sold in the US is vitamin D fortified. 8 grams of protein and 305 milligrams of calcium (23% of DV) are present in one cup of 1% milk.
- Yogurt
Yogurt is a delicious accompaniment to any snack or main meal. Yogurt can also be added to a fruit smoothie to boost the calcium and protein content. Greek yogurt provides 20% of the daily value (DV), compared to regular yogurt’s 30% DV.
- Almonds
Almonds are a fantastic source of calcium and a tasty, protein-rich snack. Around 285 mg of calcium is included in one cup of slivered almonds, or 28% of the daily value. 7% of the DV, or 75 mg of calcium and 3.5 gm of fiber, are found in one ounce, or 23 whole almonds.
