Calcium-Rich Foods: Do you often get muscle cramps and spasms or get injured while doing the slightest activities like running? You might be deficient in one of the essential minerals your body needs daily calcium. From heart health to nerve signaling and muscle functioning.Â
Calcium plays a vital role in several biological processes. How do you manage your calcium intake? Well, you may have heard milk is a fantastic source of calcium, but it’s not the only Come on, let’s explore our list of the Top 7 calcium-rich foods you must include in your diet.Â
KaleÂ
I know it’s not everybody’s dream to eat green leafy veggies daily, but your health needs you to increase the calcium content in your diet you should include kale, having two cups of raw and chopped kale would provide you with as much as 180 milligrams of calcium.Â
This leafy green is low in calories and is excellent for delaying and preventing cell damage. Roughly 100 grams of kale offers only 35 calories. I don’t like the idea of eating kale frequently,Â
Calcium-Rich Foods – YogurtÂ
Yogurt is a healthy option to get your daily source of calcium. One cup of plain yogurt weighing around 245 grams offers you as much as 23% of the calcium you need daily. It also contains reasonable amounts of healthy nutrients such as vitamins b two and b 12, phosphorus, and potassium.Â
Get this low-fat yogurt that offers even more calcium with one cup providing as much as 34% of your daily intake. Or maybe try Greek yogurt. Although a good source of protein, it won’t provide you with the same amount of calcium as the other two would.Â
Yogurt is really easy to include in your daily diet. Try it on its own or prepare a delicious yogurt and honey-based dressing for fruit salad. Of course, this calcium-rich food also makes for a fantastic smoothie base. Top it with fruits like strawberries and blueberries for an extra dose of antioxidants.Â
Calcium-Rich Foods – Almonds
If you eat one ounce of almonds, you can get 6% of your daily calcium requirements. Along with calcium almonds also contain an incredible amount of essential nutrients such as vitamin E, magnesium, and fiber.
 In fact, almonds provide us with around four grams of fiber per ounce. eat almonds on their own or make a healthy trail mix with pecans and walnuts.Â
Have you ever thought of including seeds in your diet? Well, the next option on our list will clear your doubt.Â
Sunflower Seeds
Eating a cup of sunflower seeds will get you about 109 milligrams of calcium, making them a fantastic source of this amazing mineral. Sunflower seeds also contain a good amount of magnesium, which can help regulate the impact of calcium on your body.Â
Together they can help keep your nerves and muscles healthy while promoting bone strength and flexibility. You should, however, be careful with the number of seeds you eat as they’re high in calories.Â
Also only eat raw unsalted seeds to make sure that salt doesn’t deplete your body’s calcium levels. Want to know some exciting ways to eat sunflower seeds? You can start by sprinkling them on top of a salad or stirring them into your oatmeal. My favorite is to spread them over stir fry or mixedÂ
Calcium-Rich Foods – Vegetables
People with a sweet tooth can also make sunflower seeds into their baked goods. Cheese isn’t a bad option to get your daily calcium fix. Yeah, yep, you heard that right. Cheese may not be your first port of call when thinking about foods high in calcium, but you’ll find that nearly all cheeses are an excellent source of calcium.Â
Parmesan cheese has the highest concentration with an ounce of it giving you as much as 90% of the calcium your body requires every day. Your body also finds it easier to absorb the calcium it gets from dairy products compared to plant-based foods.Â
Cheese also gives you a reasonable amount of protein, you’ll get about 23 grams of protein for every cup of cottage cheese. Even if you have lactose intolerance, you can still have cheese if you don’t have full-fat cheese, which is high in saturated fat and calories.Â
We talked about cheese, yogurt, and sunflower seeds. It’s time we returned to healthy veggies. Don’t worry. The next one on our list is delicious.
Sweet potatoes are great for you. Another food that doesn’t immediately come to mind as a source of calcium is sweet potato. But that’s where you’d be Wrong. One large sweet potato will give you as much as 68 milligrams of calcium. Sweet potatoes are also low in fat and calories.Â
They’re high in vitamins A and C and have a good amount of potassium. Sweet potatoes are generally eaten as a side dish in many parts of the world, and you can make it a part of your diet too.Â
Calcium-Rich Foods – MilkÂ
Milk is one of the best sources of calcium and is widely available everywhere. A cup of cow’s milk is roughly 240 milliliters and will give you 325 milligrams of calcium. The amount of calcium you would get would depend on whether it’s a hold or nonfat milk.Â
Your body can easily digest the calcium from dairy products such as milk and cheese. Milk is also a great source of vitamins A and D and protein. Goat milk also provides a good amount of calcium. One cup of goat’s milk can give you about 327 milligrams of calcium. allergic to dairy and can’t have milk or cheese because of lactose intolerance. The next one on our list is a dairy-free calcium-rich alternative.Â
Calcium-Rich Foods – TofuÂ
Tofu is another excellent source of calcium. Although the amount you get varies depending on its firmness and brand. A half cup of tofu can have as little as 275 milligrams of calcium to as much as 861 milligrams.Â
To get the maximum benefit from your tofu, you should check the label to see if it has calcium salt. This is used as a coagulant by manufacturers of tofu.
