Top 12 Foods High in Calcium You May Not Know
Foods high in calcium include milk and dairy products. However, along with milk, calcium is also found in green leafy vegetables.
People should be careful with the components of the oxalate in fruits and vegetables because oxalate can hinder the ability to absorb calcium. In fact, there are so many foods including cereals, snacks, bread, juice, soy milk and bottled water can help you replenish the needed calcium. Here is a list of foods high in calcium that you should keep an eye on.
12 Foods high in calcium
*DV: Daily Values
The green leafy vegetables such as spinach, kale, radishes, lettuce, celery, broccoli, cabbage and asparagus are the foods high in calcium. Among them, watercress is the most calcium-rich food. One cup of chopped watercress provides 41 mg or 8% DV of calcium. To supplement a large amount of calcium, you can mix the vegetables together into a delicious salad in your meals.
Kale also resemble cabbage is a vegetable which is excellent for health. A bowl of cooked kale is able to provide 245 mg or 24% DV of calcium. In fact, this vegetable is also a nutritional source provides 206% DV of vitamin A, 134% DV of vitamin C and 684% DV of vitamin K. Kale also contains a variety of copper, iron, potassium, phosphorus and manganese. Therefore, the addition of kale to your diet will help your body absorb more nutrients.
Certainly some of us do not like the smell of broccoli, but you should know that they contain a very large amount of calcium. A bowl of cooked broccoli may provide 62 mg or 6% DV of calcium. Broccoli also has no more calories. A bowl of boiled broccoli provides only 54 calories. You can use this vegetable in your diet to supplement calcium and other nutrients!
4. Chinese Cabbage
Chinese cabbage is a vegetable that contains large amounts of calcium. Sliced cabbage can provide up to 74 mg or 7% DV of calcium. Other kinds of cabbage also contains more calcium include leafy green cabbage (4% DV) and red cabbage (3% DV).
Turnip radish contains high calcium four times with less bitter radish with its family such as cabbage. Besides, Turnip can also double the amount of calcium supplement in the green mustard. 100 grams of Turnip contain 190 mg or 19% DV of calcium.
6. The products made from soybeans
The products made from soybeans like tofu is an excellent source of calcium. 100 grams of tofu contain 350 mg or 35% DV of calcium. Meanwhile, 100 grams of fried tofu contain 372 mg or 37% DV of calcium. The other products made from soybeans such as soy milk without sugar or fat-free soy milk can provide vitamins A & D, and contains 13% DV of calcium.
7. Nonfat milk and yogurt
Milk has always been considered one of the most calcium-rich foods. A cup of skim milk can provide 306 mg or 31% DV of calcium. Low-fat yogurt is also an easy eating dairy product can be substituted for normal milk. Besides, yogurt is also good for your digestive system. An 8-ounce ration of yogurt can provide 225 grams of calcium. This calcium content is more than the amount of normal milk. Yogurt also contains 10-14 grams of protein equivalent to 20% of daily protein needs.
Peas also contain a lot of calcium. This food comes with low-calorie. Peas can provide 41 mg or 4% DV of calcium. Meanwhile, cooked and boiled peas in water containing only 44 calories. Thus, peas are deserved into your diet thanks to the diverse nutrients that they bring, including calcium.
When we talk about the foods high in calcium, we cannot ignore the kind of nuts. Almond is one of the most calcium-rich foods. 100 grams of almonds provide 378 mg or 38% DV of calcium. A serving of 23 almonds (1 ounce almonds) contains 161 calories. According to this, eat more nuts will help you enhance calcium, as well as unsaturated fats good for your heart.
10. Canned salmon
Canned salmon is one of the calcium-rich foods along with dairy. Canned salmon contains up to two-thirds the amount of calcium contained in milk. Besides, the high protein content in salmon is easily absorbed by in many people in different ages. Alaska salmon is a great source of vitamin B12. It also contains some vitamins and other minerals.
Fish is not only seafood high in calcium. Seaweed also contains many minerals, iodine, and fiber can support strongly for the development of thyroid function. Seaweed contains 126 mg or 13% DV of calcium. You can use seaweed for processing many different dishes and soup.
Among grains, cashews can provide up to 114 mg or 14% DV of calcium. You can use cashews come with a little nonfat soy milk and strawberries to increase the nutritional composition.
Besides, do not forget to hard exercise and sunbathing to develop comprehensive health. Not hard for you to change your diet after recognizing the benefits that these foods provide.Tags: calcium, calcium-rich foods, Foods High in Calcium