List of High Calcium Foods

Eating high calcium foods is the best way to meet your daily calcium needs. In addition to milk and dairy products, there are a variety of green vegetables, nuts, seeds, fruit, to seafood (seafood) that can be a source of calcium intake for the body. Check out more in the following review. High calcium foods have good benefits for health, especially for healthy bones and teeth. Calcium also plays an important role in maintaining heart health, blood flow, muscle and nerve function, preventing osteoporosis, and even research says calcium also contributes to helping you lose weight. Before discussing more deeply about high calcium foods, it is also important to know that the amount of daily calcium intake in each person is different, depending on age and sex. Generally, the recommended amount of calcium intake for the adult age group is 1000 mg per day. While the recommended amount of calcium intake for women over 50 years and men over 70 years is 1,200 mg per day. For children aged 9-18 years, the recommended amount is 1,300 mg of calcium per day. High calcium foods you can easily get from milk and dairy products. But, there are also various other sources of calcium besides milk.

High Calcium Foods from Processed Dairy Products

Compared to calcium derived from plants, calcium from dairy products is indeed more easily absorbed by the body. Dairy products that are high in calcium include:

• Milk

All types of milk, especially low-fat milk and nonfat milk, are an excellent source of calcium. Cow's milk and goat's milk are the best sources of calcium from dairy products and their processed products. The calcium content in cow's milk can vary between 276-352 mg depending on the type, whether ordinary milk, low-fat milk, or nonfat milk. While the calcium content in a cup of goat's milk is estimated at 327 mg. This amount is equivalent to 27-35 percent of the recommended daily calcium requirement. Apart from being a source of calcium, milk is also a source of protein, vitamin A, and vitamin D.

• Yogurt

All types of yogurt are an excellent source of calcium. Not only calcium, yogurt also contains live probiotic bacteria that have various health benefits, especially to maintain the body's metabolism. Yogurt is also thought to be related to a reduced risk of type 2 diabetes and heart disease. Low-fat yogurt is thought to contain higher calcium, one cup of yogurt contains 45 percent of the recommended daily calcium requirement.

• Cheese

Almost all types of cheese, such as mozarella, cheddar, and parmesan, are high calcium food sources. But compared to other cheeses, the calcium content in Parmesan cheese tends to be higher. Every 30 grams of parmesan cheese contains about 330 milligrams of calcium, equivalent to 33 percent of the recommended daily calcium intake.

High Calcium Foods besides Milk and Processed Products

Various types of high calcium foods other than milk include:

• Green vegetables, such as spinach, kale, turnips, mustard greens, okra, broccoli, and bok choy.
• Seafood, such as sardines, cob, and salmon.
• Nuts and seeds, such as peanuts, lentils, soybeans, almonds, chia seeds, and sesame seeds.
• Calcium-fortified foods, such as cereals, bread, oatmeal, to orange juice. Make sure you read the packaging label to make sure the product is a calcium-fortified food product.

In addition to high calcium foods, calcium supplements can also be another option to meet your daily calcium needs, especially in people who are indicated to be calcium deficient and people who are at risk of osteoporosis. Make sure you know the side effects of using these supplements for some foods and drinks, medical drugs, to certain health conditions. Also make sure you understand how much daily calcium is needed and what type of supplement to choose. To get the maximum and safe benefits of calcium supplements, make sure the calcium supplements you take are according to doctor's instructions and instructions. Although calcium supplements can help, stay focused on meeting your daily calcium needs by consuming a variety of high calcium foods.