Sources of calcium

 

calcium rich foods

What is calcium? Calcium is a mineral found in food and water. It helps our bones stay strong and healthy. How much should I eat? The recommended daily intake (RDI) for adults is between 1000 mg and 1200 mg per day.

Calcium is essential for bone health. Bones contain about 70% calcium rich foods, and the rest is in the blood. Calcium also plays a role in muscle contraction and nerve function.

 

calcium rich fruits  is important for everyone, especially children and pregnant women. If you don't get enough calcium from food, you can take supplements.

1. Milk

Milk is often considered a staple food for children, but there is much more to milk than the standard glass of milk we drink throughout the day. Milk contains many essential nutrients like protein, vitamins, and minerals that aid in the growth of our bodies. These nutrients also play a role in sustaining the cells of the body and keeping us alive.

2. Cheese

Cheese is a processed dairy product that comes in different forms, including powder, liquid, and blocks. There are many types of cheese ranging in taste, texture, and smell. Cheeses may vary in their nutritional value depending on how they have been produced. However, some cheeses are higher in fat content than others while some have less cholesterol compared to others. Also, some cheeses may provide additional nutrients beyond those found in meat.

3. Yogurt

Yogurt is similar to cheese and is a cultured milk product. When yogurt is stored properly, it should last about four months. Like cheese, yogurt is high in protein and provides essential nutrients.

4. Eggs

Eggs are one of the best sources of nutrition because they provide protein, fats, carbohydrates, omega-3 fatty acids, zinc, iron, riboflavin, thiamine B12, and vitamin A. Egg yolk contains the highest amount of vitamin A and is also an excellent source of lutein.

5. Nuts

Nuts are high in fiber and protein which make them great additions to any meal. Peanuts, cashews, almonds, pistachios, walnuts, and hazelnuts are examples of nuts that are commonly eaten. Nuts are good sources of antioxidants that help prevent heart disease. Cashews are especially rich in copper, a mineral that helps keep blood vessels clear. Pistachio shells are high in manganese, a mineral that supports bone development. Walnut skin is high in copper, selenium, and zinc. Almonds also contain manganese, copper, and phosphorus.

6. Beans

Beans are rich in protein and low in sodium. Many people think of beans as a starchy food. But actually, beans are full of nutritional power and provide protein, fiber, folate, and antioxidants. Kidney beans, pinto beans, black beans, white beans, navy beans, and garbanzo beans are all varieties of bean.

7. Salmon/Trout

Salmon and trout are both fish that are known to be high in Omega-3 Fatty Acids (Omega-3). Most salmon, king crab, shrimp, oysters, and flounder are high in Omega-6 whereas trout, herring, catfish, sardines, anchovies, and smelt are high in Omega-3. Eating these three types of fish will give your body what it needs. As well as being high in Omega-3's, wild caught fish are generally lower in contaminants than farm raised fish.

 

Visit - https://www.foodsture.co.uk/2022/04/calcium-rich-foods-calcium-rich.html