Calcium-Rich Foods: Supporting Strong Bones and Beyond
If you want to keep your bones healthy and strong, you probably know that calcium is essential. But did you know that calcium also plays a vital role in other functions of your body, such as muscle contraction, nerve transmission, blood clotting, and hormone secretion? Calcium is a mineral that your body needs every day, but it cannot produce on its own. That’s why you need to get enough calcium from the foods you eat or from supplements.
But what are the best sources of calcium? And how much calcium do you need per day? In this blog post, we will answer these questions and more. We will also share some delicious and easy recipes that will help you boost your calcium intake and enjoy the benefits of this amazing mineral.
What are the best sources of calcium?
The most common and well-known source of calcium is dairy products, such as milk, cheese, yogurt, and butter. Dairy products are rich in calcium and also provide other nutrients, such as protein, vitamin D, and phosphorus. However, dairy products are not the only way to get calcium. There are many other foods that contain calcium, some of which may surprise you. Here are some examples:
– Leafy green vegetables, such as kale, spinach, broccoli, bok choy, and collard greens. These vegetables are not only high in calcium, but also in fiber, antioxidants, and vitamin K, which helps your body absorb calcium better.
– Nuts and seeds, such as almonds, pistachios, walnuts, sesame seeds, chia seeds, and flax seeds. These foods are rich in calcium and also provide healthy fats, protein, magnesium, and omega-3 fatty acids.
– Beans and lentils, such as black beans, kidney beans, chickpeas, soybeans, and lentils. These foods are high in calcium and also provide protein, iron, folate, and fiber.
– Fortified foods and beverages, such as cereals, breads, juices, plant-based milks (such as almond milk or soy milk), tofu, and tempeh. These foods are enriched with calcium and other nutrients to help you meet your daily needs.
– Fish with edible bones, such as sardines, anchovies, salmon, and canned tuna. These fish are high in calcium and also provide protein, vitamin D, and omega-3 fatty acids.
How much calcium do you need per day?
The amount of calcium you need per day depends on your age, gender, and health status. According to the National Institutes of Health (NIH), the recommended dietary allowances (RDAs) for calcium are:
– 1,000 mg per day for adults aged 19 to 50 years
– 1,200 mg per day for women aged 51 years and older
– 1,200 mg per day for men aged 71 years and older
– 1,300 mg per day for children and adolescents aged 9 to 18 years
– 1,000 mg per day for children aged 4 to 8 years
– 700 mg per day for children aged 1 to 3 years
However, these RDAs are not the same as the optimal intake of calcium. Some experts suggest that higher intakes of calcium may be beneficial for preventing osteoporosis and fractures in older adults. On the other hand, some studies have linked excessive intake of calcium to increased risk of kidney stones and cardiovascular disease. Therefore, it is important to consult with your doctor or dietitian before taking any supplements or changing your diet.
How to boost your calcium intake with delicious recipes
Getting enough calcium from your diet can be easy and enjoyable if you know how to choose and prepare the right foods. Here are some tips and recipes that will help you increase your calcium intake without sacrificing taste or variety.
– Start your day with a calcium-rich breakfast. You can make a smoothie with low-fat yogurt or plant-based milk (fortified with calcium), fresh or frozen fruits (such as berries or bananas), nuts or seeds (such as almonds or chia seeds), and some honey or maple syrup for sweetness. You can also make a bowl of oatmeal or granola with milk or plant-based milk (fortified with calcium), fresh or dried fruits (such as raisins or apricots), nuts or seeds (such as walnuts or flax seeds), and some cinnamon or nutmeg for flavor.
– Snack on calcium-rich foods throughout the day. You can munch on some cheese cubes or string cheese with whole-wheat crackers or apple slices. You can also dip some carrot sticks or celery sticks in hummus or peanut butter (both made with sesame seeds). You can also enjoy some nuts or seeds (such as pistachios or sunflower seeds) with dried fruits (such as dates or figs).
– Make a salad with leafy greens and other calcium-rich ingredients. You can toss some kale or spinach with cherry tomatoes, cucumber, avocado, feta cheese, and olives. You can also make a salad with broccoli, cauliflower, carrots, radishes, hard-boiled eggs, and cheddar cheese. You can dress your salad with a homemade dressing made with yogurt or plant-based milk (fortified with calcium), lemon juice, garlic, salt, and pepper.
– Cook a soup or stew with beans and lentils. You can make a hearty soup or stew with black beans, kidney beans, chickpeas, or lentils. You can add some vegetables (such as onion, celery, carrot, potato, or zucchini), herbs and spices (such as bay leaf, thyme, cumin, or paprika), and broth or water. You can also add some cheese or yogurt (fortified with calcium) for creaminess and flavor.
– Bake a casserole with fish and cheese. You can make a delicious casserole with sardines, anchovies, salmon, or canned tuna. You can layer some cooked pasta or rice with the fish, some tomato sauce or cream of mushroom soup (fortified with calcium), and some shredded cheese (such as mozzarella or parmesan). You can also sprinkle some bread crumbs or crushed crackers on top for crunchiness.
– Treat yourself to a dessert with calcium-rich ingredients. You can make a pudding with milk or plant-based milk (fortified with calcium), cornstarch, sugar, vanilla extract, and some cocoa powder or chocolate chips for chocolate flavor. You can also make a cheesecake with cream cheese (fortified with calcium), eggs, sugar, vanilla extract, and some graham cracker crumbs for the crust. You can also make a frozen yogurt with low-fat yogurt (fortified with calcium), honey or maple syrup, and some fresh or frozen fruits (such as strawberries or mangoes) for sweetness and color.
