Calcium is the most essential component in the daily diet. Women are at a greater risk of developing osteoporosis especially post-menopause. This is because of decreased estrogen levels. In case, you are not getting sufficient calcium through your diet, the body takes calcium from bones. This results in weak bones and calcium deficiency. The other good news is calcium also aids in weight loss. Ensure you are getting at least 3 servings of dairy every day to significantly increase your calcium levels.
We have listed 11 best calcium-rich foods just you women. Read through to know more.
1. Cheese – We all know that cheese is an excellent source of calcium. Parmesan cheese has about 33% of recommended daily dairy intake. On the other hand, softer cheeses have comparatively less about 5% of dairy intake. The other types of cheese like cottage cheese are also a great source of protein. Regularly consuming cheese can lower the risk of heart diseases, metabolic syndrome, type-2 diabetes, and stroke. However, keep a watch on cheese with high sodium content as it may do more harm than good.
2. Yogurt – The best source of calcium is yogurt. These are rich in probiotic bacteria which have numerous health benefits. It is best advised to consume a cup of yogurt every day to get about 30% of the recommended daily intake. It also contains potassium, phosphorous, Vitamins B12 and B2. You can opt of low-fat yogurt or Greek yogurt to get additional protein in your diet. Regular consumption of yogurt can lower the risk of type 2 diabetes, heart disease and other risks of metabolic diseases.
3. Seeds – These are tiny but are powerhouses of nutritional factors. Some of the seeds like poppy seeds, sesame seeds, and chia seeds are highly rich in calcium. About 9 grams of poppy seeds pack a good 126mg calcium. A tablespoon of sesame seeds includes calcium and minerals like iron, manganese, copper etc. These seeds also deliver protein and healthy fats like omega 3 fatty acids.
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4. Beans and Lentils – These are highly rich in protein, fiber, and micronutrients. They also have good amounts of zinc, folate, iron, magnesium, and potassium. A single cup of winged beans can give you 24% of recommended daily intake. A cup of white beans can provide about 13% of the daily essentials. Consuming beans regularly can reduce LDL cholesterol levels and can minimize the risk of type-2 diabetes.
5. Almonds – These are the highly rich source of calcium. About 22 almonds can deliver about 8% of the recommended calcium intake. They are also a great source of fiber, protein, and healthy fats. They are a good source of manganese, magnesium and Vitamin E too. Eating almonds every day can lower your blood pressure, body fat and it can minimize the risk of metabolic disorders.
6. Dark Leafy vegetables – These are amazingly healthy and are rich in calcium. Some of the highly recommended dark leafy vegetables include spinach, kale, and collard greens. A single cup of cooked collard green contains about 266mg of calcium. Spinach is also rich in calcium but is less than kale and collard greens.
7. Fortified foods – A great way to obtain calcium easily is by choosing fortified foods. Consuming cereals can deliver up to 100% recommended daily intake. However, as your body cannot absorb all at once, you need to spread it throughout your day. You can also consume flour and cornmeal fortified with calcium. This is the reason why some tortillas, bread, and crackers contain high amounts of calcium.
8. Amaranth – This is one of the highly nutritious cereals. It is a great source of folate and minerals like manganese, magnesium, iron and phosphorous. A single cup of cooked Amaranth delivers about 12% of recommended daily intake. You can also consume Amaranth leaves as they are highly rich in Vitamins A and C.
9. Edamame and Tofu – Edamame are nothing but young soybean which packs about 10% of recommended calcium in a single cup. It is also a great source of protein and delivers all your daily folate. Tofu is super rich in calcium; just a half cup of tofu can deliver about 86% of calcium.
10. Figs – Dried figs are rich in antioxidants and fiber. They have good calcium content when compared to other dried fruits. About 28 grams of figs deliver about 5% of the recommended daily intake. They also provide good amounts of Vitamin K and potassium.
11. Milk – Milk is the cheapest and the best source of calcium. One cup of cow’s milk can give you 276 to 352 mg of calcium depending on nonfat or whole milk. The calcium in milk is absorbed pretty well. It is also a great source of protein, Vitamin A and D. You can even consume goat’s milk as it is super rich in calcium.
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