7 Calcium Rich Foods For Your Bones - Health Butee

✓  DAIRY PRODUCTS 


MILK :-
 Cow's milk is a primary source of calcium.
Cow's milk is a rich source of calcium. On average, a cup (approximately 240 ml) of cow's milk provides about 276-352 mg of calcium. The exact calcium content can vary slightly depending on the specific type and whether it's whole, reduced-fat, or skim milk. Always check the nutritional label on the milk packaging for precise information.


CHEESE 🧀:-
 Particularly hard cheeses like cheddar, parmesan, and Swiss.
The calcium content in cheese can vary depending on the type of cheese. On average, one ounce (28 grams) of cheese provides approximately 180-210 mg of calcium. Hard cheeses like cheddar, parmesan, and Swiss tend to have higher calcium concentrations compared to softer cheeses.

YOGURT:-
Both regular and Greek yogurt are calcium-rich. On average, a cup (approximately 240 ml) of plain, low-fat yogurt typically provides around 300-400 mg of calcium. However, it's essential to check the nutritional label on the specific yogurt product you're consuming, as the calcium content can differ between different brands and variations, such as whole milk yogurt versus low-fat or Greek yogurt.


BUTTERMILK:-
A cultured dairy product with notable calcium content. On average, one cup (approximately 240 ml) of traditional cultured buttermilk provides around 300-370 mg of calcium. However, it's important to note that these values can vary among different brands and types of buttermilk, including variations like low-fat or non-fat buttermilk. Checking the nutritional label on the packaging will provide more accurate information about the calcium content of a specific buttermilk product.


COTTAGE CHEESE:-
Contains a good amount of calcium. On average, one cup (approximately 240 ml) of low-fat cottage cheese typically provides around 125-200 mg of calcium. However, these values can vary, so it's important to check the nutritional label on the cottage cheese packaging for precise information about the calcium content in the specific product you are consuming.


CREAM CHEESE :-
While lower in calcium compared to some, it still contributes.
On average, one ounce (28 grams) of cream cheese provides about 20-30 mg of calcium. Cream cheese is not considered a significant source of calcium compared to other dairy products, as it is lower in this mineral.

If you're looking to boost your calcium intake, it's advisable to include other dairy products, such as milk, yogurt, or cheese with higher calcium content, along with a balanced diet.

Remember, choosing low-fat or fat-free options can be beneficial for overall health.


✓  LEAFY GREENS 


KALE:-
 Packed with calcium and other nutrients.Kale is a highly nutritious leafy green vegetable and is a good source of calcium. On average, one cup of raw kale (approximately 67 grams) provides about 90 mg of calcium. However, the exact calcium content can vary based on factors such as the specific variety of kale and its growing conditions.

Incorporating kale into your diet can contribute not only to calcium intake but also to other essential vitamins, minerals, and antioxidants.

COLLARD GREENS:-
A great source of calcium and vitamin K.

TURNIP GREENS
High in calcium, vitamins, and antioxidants.

BOK CHOY:-
Provides a good amount of calcium.
Bok choy, also known as Chinese cabbage, is a cruciferous vegetable that is rich in various nutrients, including calcium. One cup of cooked bok choy (approximately 170 grams) provides about 158 mg of calcium.

Including bok choy in your diet can be a flavorful way to increase your calcium intake along with benefiting from its other nutritional components, such as vitamins, minerals, and antioxidants.

BROCCOLI :-
 While not a leafy green, broccoli contains decent calcium.
Broccoli is a nutritious vegetable and while it may not be as high in calcium as some dairy products, it still provides a notable amount. One cup of cooked broccoli (approximately 156 grams) contains about 62 mg of calcium.

In addition to calcium, broccoli is rich in other essential nutrients, such as vitamin C, vitamin K, fiber, and antioxidants, making it a valuable addition to a well-balanced diet.

Incorporating a variety of these greens into your diet can contribute to your calcium intake.

✓  FISH 🐟

1. Sardines:Canned sardines with bones are a great source of calcium.

2. Salmon:Wild-caught salmon, especially if eaten with bones.

3. Canned Fish with Bones: Some canned fish like pink salmon or mackerel may include bones.

Including these fish in your diet can contribute to your calcium intake along with other essential nutrients.



✓  NUTS 🥜 AND SEEDS 

1. Almonds:A good source of calcium, also rich in healthy fats.

2. Chia Seeds: These tiny seeds pack a punch of calcium.

3. Sesame Seeds: High in calcium and versatile for various dishes.

4. Poppy Seeds: While used in small amounts, they contribute to calcium intake.

5. Brazil Nuts: Besides calcium, they provide selenium and healthy fats.

Incorporating a variety of these nuts and seeds into your diet can contribute to your calcium intake.

✓ TOFU 🍮 AND EDAMAME 

1. Tofu:On average, firm tofu provides about 350-400 mg of calcium per 100 grams. However, calcium content can depend on the type of coagulant used in the tofu-making process.

2. Edamame: Cooked edamame typically contains around 100 mg of calcium per 100 grams. While not as high as some other sources, edamame is still a decent plant-based calcium option.

Remember, the actual calcium content may vary depending on the specific brand or preparation method, so checking nutritional labels or consulting with a dietitian can provide more precise information.


 ✓ BEANS AND LENTILS 

1. Black Beans:Cooked black beans contain about 50-60 mg of calcium per 100 grams.

2. Chickpeas: Cooked chickpeas provide around 49 mg of calcium per 100 grams.

3. Lentils:Cooked lentils have approximately 19 mg of calcium per 100 grams.

While beans and lentils may not be as high in calcium as some other foods, they offer other valuable nutrients and can contribute to your overall calcium intake as part of a well-balanced diet.

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