Calcium is one of the important nutrients for the body. In addition to healthy bones and teeth, calcium also plays an important role in maintaining a healthy heart, improving blood flow, and maintaining muscle and nerve function.
Eating high-calcium foods is very good for maintaining healthy bones and teeth. With adequate calcium intake, your risk for osteoporosis will be lower. Know what foods are rich in calcium, so that your daily calcium needs can be met.
Various High-Calcium Foods
In order for calcium needs to be met every day, you can consume the following high-calcium foods:
1. Milk
Cow’s milk and goat’s milk are the best sources of calcium from dairy products. In addition, the calcium in milk, both evaporated and fresh milk, is generally more easily absorbed by the body.
The calcium content in 1 cup of cow’s milk can reach 275-350 milligrams, while the amount of calcium in a cup of goat’s milk is estimated at 330 mg.
This amount is equivalent to about 27-35% of the recommended daily calcium requirement. Apart from being a source of calcium, milk is also rich in protein, vitamin A, and vitamin D.
2. Yogurt
All types of yogurt, especially low-fat yogurt, is a good source of calcium for the body. In 1 serving or the equivalent of 250 grams of yogurt, there are approximately 260 milligrams of calcium. This amount can already meet about 25% of the daily calcium needs of adults.
In addition, yogurt, including Greek yogurt, also contains good bacteria or probiotics that are beneficial for maintaining the body’s metabolism and healthy digestion. Yogurt is also good for consumption to reduce the risk of type 2 diabetes and heart disease.
3. Cheese
Almost all types of cheese are high-calcium foods. However, compared to other cheeses, parmesan cheese is generally higher in calcium.
In 30 grams of parmesan cheese, there are about 330 mg of calcium, equivalent to 33% of the recommended daily intake of calcium for adults.
4. Green vegetables
Spinach, radishes, mustard greens, okra, broccoli, and bok choy are green vegetables that contain lots of calcium. However, some of these high-calcium foods contain oxalates. Oxalate can inhibit the absorption of calcium by the body.
Therefore, in order to keep your calcium intake fulfilled, you also need to eat other high-calcium foods, besides vegetables.
5. Nuts and seeds
Other high-calcium foods include nuts and seeds, such as peanuts, lentils, soybeans, almonds, chia seeds, and sesame seeds. In addition to calcium, nuts and seeds are also rich in other nutrients, such as fiber, protein, iron, zinc, folate, magnesium, and potassium.
Processed foods made from soybeans, such as tofu, tempeh, and natto, are also high in calcium. This food is even one of the best sources of calcium for people on a vegetarian diet.
However, make sure you consult your doctor first before taking calcium supplements. This is important so that the doctor can determine the dose of calcium supplements according to your condition. In addition, the doctor can also suggest other high-calcium food options that you can consume.