In a recent study, scientists have stressed how important calcium is for staying healthy. From offering benefits for bones to keeping your muscles intact, a calcium-rich diet is necessary for a healthy regime. Calcium helps your heart beat regularly and ensures your body functions well.
As you age, preventing problems like arthritis, osteoporosis, joint pains, and broken bones becomes crucial. One way to do this is by consuming foods packed with calcium. Rohit Yadav, a Dietician at Central Command Hospital in Lucknow, has enlisted calcium-rich foods.
Poppy Seeds
Poppy seeds are more than just a flavorful option for your meals; they boast of being an excellent source of calcium. Alongside milk and curd, including poppy seeds in your diet can guarantee you’re meeting your calcium needs. Plus, these seeds are also packed with iron and healthy fats. Eating poppy seeds regularly helps keep your bones healthy.
Dairy Products
When it comes to increasing your calcium intake, dairy products such as milk, yoghurt and cheese are among the best. These dairy products are packed with calcium and are easily absorbed by your body. Unlike plant-based foods, dairy options provide calcium that your body can utilise effectively. So, if you’re aiming to increase your calcium intake, don’t forget to include these dairy treats in your meals.
Leafy Vegetables
Leafy green vegetables like collard greens, spinach, and kale are packed with calcium. Eating raw veggies offers a wealth of nutrients, including vitamins A, C, E, and K, as well as iron, fibre, and calcium. Lettuce stands out as a must-have. Specifically, munching on spinach not only provides vitamins A and C but also offers a dose of calcium and iron.
Nuts and Seeds
Nuts and seeds are excellent choices. Almonds, sesame seeds, chia seeds and flax seeds are particularly rich in calcium. Adding these to your diet can help meet your calcium needs while also providing other essential nutrients like antioxidants, vitamin K, minerals, fibre, and omega-3 fatty acids.
Figs
Consider dried figs as a delicious and healthy option packed with calcium. Only two figs provide around 27 milligrams of this vital mineral. Moreover, they serve as a natural sweetener, offering a healthier alternative to refined sugars. So, the next time you crave a snack, opt for dried figs for a delightful and nourishing treat.
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