10 Calcium Rich Food To Deal With Ca Deficiency.

 

First You need to get enough Vitamin D, which helps the body absorb calcium effectively.

1. Dairy Products 

(Milk, Yogurt, Cheese)  

Dairy is one of the richest sources of calcium. A single serving of milk or yogurt can provide a significant portion of your daily calcium needs.


2. Leafy Green Vegetables 🥬 

(Kale, Collard Greens, Spinach)  

   These vegetables are high in calcium, with kale and collard greens being particularly rich. However, spinach contains oxalates that can bind calcium, making it less bioavailable.


3. Fortified Plant Based Milks

 (Almond, Soy, Oat Milk)  

   Many plant-based milks are fortified with calcium, making them excellent alternatives to dairy for those who are lactose intolerant or vegan.


4. Tofu

   Tofu made with calcium sulfate can be a great plant-based source of calcium. It's also highly versatile for various dishes.


5. Sardines And Salmons

   These fish are rich in calcium due to their edible bones. They're also a great source of omega-3 fatty acids.


6. Fortified Cerels

   Some breakfast cereals are fortified with calcium, which can help boost your intake, especially when paired with fortified plant-based milk.


7. Almond 

   Almonds are a good source of calcium, and a handful can provide a convenient and healthy snack.


8. Figs

   Dried figs are high in calcium and can be eaten as a snack or added to salads and cereals.


9. Broccoli 🥦 

   While not as calcium-rich as dairy or leafy greens, broccoli still offers a decent amount of calcium and is easy to incorporate into meals.


10. Chia Seeds  

   Chia seeds are a great plant-based source of calcium and can be added to smoothies, oatmeal, or yogurt.


In addition to these foods, it's important to get enough vitamin D, which helps the body absorb calcium effectively.

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