What foods to eat to increase the amount of calcium in the body
There are several foods that are rich in calcium and can help increase the amount of calcium in the body:
1. Dairy products: Milk, cheese, yogurt, and other dairy products are excellent sources of calcium. Opt for low-fat or non-fat options if you're watching your calorie intake.
2. Leafy green vegetables: Vegetables like kale, broccoli, spinach, and collard greens
3. Beans and legumes: Soybeans, lentils, chickpeas, and other beans are good sources of calcium.
4. Fish: Certain types of fish, such as salmon and sardines, contain high amounts of calcium. Canned fish with soft bones, like salmon or mackerel, are particularly rich sources.
5. Nuts and seeds: Almonds, chia seeds, and sesame seeds are good sources of calcium.
6. Fortified foods: Some food products, such as certain types of cereal, juices, and plant-based milk alternatives, are fortified with calcium to provide an additional source.
7. Tofu: Calcium-set tofu and other soy products made with calcium sulfate are great options for those following a plant-based diet.
8. Oranges: While not as high in calcium as dairy products or leafy greens, oranges, and their juice can contribute to your daily calcium intake.
It's important to note that calcium absorption also depends on other factors, such as vitamin D levels and overall gut health. So, it's a good idea to consume these calcium-rich foods along with a well-balanced diet and lifestyle conducive to calcium absorption. It's recommended to consult with a healthcare professional or a registered dietitian for personalized advice.
Some foods that are high in calcium and can help you increase your calcium intake:
- Dairy products. Dairy products are the best source of calcium. One cup of milk contains about 300 milligrams of calcium. Other dairy products that are high in calcium include yogurt, cheese, and ice cream.
- Leafy green vegetables. Leafy green vegetables are a good source of calcium, especially kale, collard greens, and broccoli. One cup of cooked kale contains about 200 milligrams of calcium.
- Fortified foods. Some foods are fortified with calcium, such as orange juice, cereal, and tofu. One cup of fortified orange juice contains about 300 milligrams of calcium.
- Beans and lentils. Beans and lentils are good sources of calcium, especially black beans and kidney beans. One cup of cooked black beans contains about 100 milligrams of calcium.
- Nuts and seeds. Nuts and seeds are a good source of calcium, especially almonds, cashews, and chia seeds. One ounce of almonds contains about 100 milligrams of calcium.
It is important to note that the amount of calcium that your body can absorb from food varies depending on the source of the calcium. Dairy products are the best source of calcium because they are easily absorbed by the body. Other foods, such as leafy green vegetables, are not as easily absorbed, but they still contribute to your overall calcium intake.
In addition to eating calcium-rich foods, it is also important to get enough vitamin D. Vitamin D helps your body absorb calcium. You can get vitamin D from sunlight, fortified foods, and supplements.
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