9 calcium-rich foods good for bones

According to the National Institutes of Health (NIH), calcium is essential for building and maintaining healthy bones and teeth, and for ensuring the normal functioning of the heart, nerves, and muscles. Here are some calcium-rich foods that are good for bones and should be included in your daily diet:

1. Milk is rich in calcium

When it comes to calcium, the first food that comes to mind is cow's milk. It is an excellent source of calcium. According to the United States Department of Agriculture (USDA), 1 cup (250 ml) of low-fat milk provides 314 mg of calcium. Milk is an easily absorbed and digested beverage.

2. Sardines

Listed on the list of calcium-rich foods, sardines are a great choice for providing this mineral. 3.75 ounces of canned sardines with oil and bones (equivalent to 106g) contain about 351 mg of calcium.

Sardines are also rich in omega-3 fatty acids, which are important for brain health, heart health, eye health, and many other benefits... They are also a good source of iron, vitamin B12, vitamin E, magnesium, and zinc, and are one of the few food sources of vitamin D.

Soy milk is rich in calcium and vitamin D.

3. Soy milk

Many people assume that only animal dairy products contain calcium, but in fact plant-based dairy products like fortified soy milk are often fortified with nutrients like calcium and vitamin D, are a good source of protein (6 grams per cup), and are low in saturated fat.

One cup of this plant milk (as a substitute for cow's milk), can provide the same nutritional benefits to meet your daily needs.

4. Almonds

Whole almonds are another great source of calcium. They are also high in healthy fats, fiber, magnesium, and vitamin E. One cup of whole almonds provides 385 mg of calcium, making them top of the list of calcium-rich foods.

In addition to being high in protein, these nuts also help reduce the risk of heart disease. Almonds are also a great source of improving memory. Eating some of these protein-rich nuts every morning will definitely bring many health benefits.

Almonds, a food rich in calcium.

5. Chinese cabbage

A non-dairy source of calcium is the leafy green vegetable Bok Choy (also known as Chinese cabbage). One cup of chopped bok choy provides 74 mg of calcium and only 9 calories.

Bok choy is rich in vitamins like A and C, is easy to cook, and is available year-round.

6. Figs

Figs are high in fiber and potassium. One cup of dried figs contains 242 mg of calcium. Enjoy this fruit as a dessert and help strengthen your bones. Dried figs are also high in magnesium, which is good for your heart and muscle function.

7. Yogurt

Like milk, plain yogurt is an excellent source of calcium. One cup (236 ml) of plain yogurt contains about 488 mg of calcium.

Yogurt comes in a variety of flavors and contains healthy bacteria that are good for your gut. You can also add flavor to your yogurt by adding fruit. For healthier yogurt options, choose ones with little or no added sugar or sweeteners.

8. Cheese

Another addition to the list of calcium-rich foods is cheese. 42 grams of mozzarella cheese contains 333 mg of calcium.

It is also a great source of protein. Cheese is a versatile and easy-to-consume snack. Add it to your favorite pasta, pizza, risotto or salad, or eat it plain.

Some fresh mozzarella cheeses may also contain beneficial bacteria (probiotics), which can help support the digestive and immune systems and fight inflammation in the body.

9. Green leafy vegetables

Green leafy vegetables are high in fiber and are one of the foods rich in calcium. Vegetables such as spinach, kale, celery and broccoli are also rich in potassium and magnesium. 1 bunch of green vegetables contains up to 336 mg of calcium.

Source: https://giadinh.suckhoedoisong.vn/9-thuc-pham-giau-canxi-tot-cho-xuong-17224072007411052.htm